Healthy Recipes and more

Bean Pancakes

If you’re the kind of person that doesn’t really like to eat a lot of meat, like me, beans and lentils are great because they contain a lot of iron, potassium, zinc and protein. They are also a lot cheaper than meat, so I try to include them in my diet as often as I can and prepare them in various ways.
This kinda is an African dish. Obviously they have herbs and spices over there that are rather hard to get here, so I substituted most of them. You can really flavour them according to your own preferences.

For each person:
1 cup cooked black-eyed beans (black or white beans work well too)
1 egg white
2 tbsp whole grain flour
1/2 ts onion powder
1 teaspoon worcestersauce
1 -2 tbsp herbs and spices of choice (I took thyme, nutmeg, chilli, cinnamon and oregano)
salt and pepper to taste
olive oil for frying


As mentioned above, if you’re on a budget, legumes are your best friends, use them.

The beans need to be really soft for this to work.

Place beans into a bowl add about 4 tbsp of water and mash them. You can also do it in a food processor but, personally I don’t like it that soft. Add egg white, flour, worcestersauce, onion powder and herbs. Add another 3 – 5 tbsp of water and stir well.

Heat oil in a pan and fry the bean mixture just like pancakes. I think you could also bake them to safe some fat, but I haven’t actually tried it. If anyone does try it, please tell me how it went.

Serve with side dish of choice


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This entry was posted on August 9, 2012 by in African, All Recipes, Dinner, Dinner, Dinner, Low Budget, Lunch, Lunch, Lunch, Ordinary, Vegetarian, Weight Watchers and tagged .

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