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Banana Oatmeal Pancakes with Lentils

10
Servings Made

20m
Prep Time

20m
Cook Time

40m
Total Time

Courtesy of USDA MyPlate

A healthy way to start your day, these pancakes bring whole grains, protein, and fiber to your breakfast table.

Ingredients

  • 1/4 cup dried red lentils
  • 1 cup old fashioned (large flake) oats
  • 1 cup all-purpose flour
  • 1/4 cup brown sugar
  • 1 teaspoon cinnamon
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 3/4 cup plain yogurt, low-fat
  • 3/4 cup milk, 1%
  • 1/4 cup canola oil (or melted butter)
  • 2 eggs, large
  • 1 teaspoon vanilla
  • 2 bananas, over-ripe mashed
  • maple syrup (optional, to serve with pancakes)

Directions

  1. In a small saucepan of boiling water, cook the lentils for 15-20 minutes, until soft. Drain well and set aside.
  2. In a large bowl, stir together the oats, flour, brown sugar, cinnamon, baking powder, baking soda, and salt. In a smaller bowl, whisk together the yogurt, milk, oil, eggs, and vanilla. Add to the dry ingredients along with the banana and lentils, and stir until just combined.
  3. Set a heavy skillet over medium-high heat, add a drizzle of oil and wipe it around with a paper towel to coat the bottom of the pan.
  4. Cook about 1/2 a cup of batter at a time, spreading it out with the back of a spoon if needed (it will be thick). Cook for a couple of minutes, until bubbles begin to break through the surface and the bottom is golden. Keep the heat to medium, as these will take longer to cook through that most pancakes, and you do not want to burn the bottoms.
  5. Flip with a thin spatula and cook until they are golden on the other side, and springy to the touch. Keep the pancakes warm on a rack set on a baking sheet in a 250°F oven while you finish cooking the rest.
  6. Serve drizzled with maple syrup (optional).

Nutrition per serving (1 pancake)

Nutrients

Amount

Calories

221

Carbohydrates

32g

Cholesterol

39mg

Fat

8g

Saturated Fat

1g

Fiber

3g

Protein

7g

Sodium

258mg

Sugar

11g

MyPlate Food Groups

Fruits

1/4 cups

Grain

1 ounce

Protein Foods

1/2 ounces

Dairy

1/4 cups

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