Wednesday, November 6, 2013

Garbanzo Bean Pancakes (Gluten Free)

Hypo-allergenic Garbanzo Bean Pancakes
By popular demand, here's my recipe for hypo-allergenic garbanzo bean pancakes. Due to severe food allergies, I don't eat any grains except for rice, and eat no eggs, so traditional pancakes are out. These pancakes are more than just a substitute, though. They taste wonderful and keep my blood sugar stable for hours because they're high in protein.

I mix up a batch of batter on Sunday and keep it in the refrigerator all week, taking out just enough to make a pancake breakfast each morning. The pancakes also work as "bread" for almond butter or peanut butter sandwiches.

Note that while I list some ingredients as optional, make your best effort to include them because they really help the flavor and texture of the pancakes.

Ingredients:
  • 2 cups garbanzo flour (I just switched to sprouted organic flour from To Your Health Sprouted Flour Company, and it's really good!)
  • 1/4 cup Bob's Red Mill* Potato Starch (optional - for a "crumb")
  • 1/4 cup Bob's Red Mill Coconut Flour (optional - for moisture and flavor)
  • 2 rounded tablespoons of sweet potato flour (optional - for moisture and sweetness). If you don't have sweet potato flour, then add 2 heaping tablespoons additional coconut flour.
  • 1 to 2 teaspoons cinnamon
  • 3 to 6 ounces plain, unflavored goat or cow yogurt or kefir (omit for vegan pancakes)
  • 2 cups water -- enough to make a batter
  • Baking soda -- or if you omit the yogurt, use baking powder instead. If you're allergic to corn starch, as I am, then mix together equal parts of baking soda and cream of tarter instead of using baking powder. Stir in 1/2 teaspoon per cup of batter just before cooking.
  • Coconut or other cooking oil
  • Dried or fresh blueberries
  • Non-stick griddle (one that's non-toxic!)
Directions:
In a large bowl, combine the dry ingredients except for the baking soda, and then mix in the water. Stir in the yogurt. If necessary, add a little bit more water to make the mixture "stir-able," but still slightly firm. If possible, store the mixture in the fridge overnight. This allows the garbanzo flour to really soak up the water.

To make four pancakes -- two each for Bill and I -- I put about 1 cup of the mixture into a bowl, add a bit of water as needed to make it the consistency of pancake batter, then stir in a couple handfuls of blueberries and 1/4 teaspoon baking soda (no baking powder for me because of a corn allergy).

I preheat a non-stick griddle to medium heat and cook the pancakes in about 1/2 teaspoon of coconut spread. You can use some other type of cooking oil, if you prefer, but the coconut oil gives nice results and great flavor.

*Bob's Red Mill products are non-GMO, and some of them are organic, although not the garbanzo flour, which is why I've recently switched. My worst food allergies have developed in the last 10 years, since GMO foods have proliferated, and I suspect they could be the source of some of my issues.
Garbanzo pancake and almond butter sandwich. Mmmmmm good!