Bean Pancake with Smoked Prawns & Mixed Veggies

Bean Pancake with Smoked Prawns & Mixed Veggies

Pancakes are one of the most popular things to eat for breakfast across the world especially in western countries. There are different variations of this dish and because the principal ingredient is flour, different substitutes are used to create a somewhat healthier version.

My Bean Pancakes  recipe demonstrates a totally radical approach to create something which looks like and feels like the real thing. But to die hard regular pancake lovers, I have to say that the taste is different...however, bean pancakes are equally delicious, have their own peculiar flavours and taste and are more importantly a healthier alternative to regular pancakes...!

Bean Pancake with Smoked Prawns & Mixed Veggies

Bean cakes (also known as akara) are common in Nigeria, and they have inspired this recipe. Essentially, bean cakes are made by blending some Nigerian brown beans also known as cowpea, and deep frying in palm oil. Though quite delicious and are also popular breakfast food, the process of deep frying means that they could get drenched in oil and significantly increase calorie intake.

In one of my earlier recipes posted on this blog about 2 years ago, I create a bean cake (also known as akara) modified recipe using very little oil. I also incorporated other ingredients to the bean cake which increased its nutritional profile and made it fun to serve anytime of the day and even as party canapes - Akara Bean Fritters Canapes. Get the recipe here.

My Bean Pancakes are a progression from the original bean cakes. They are not quite bean cakes as we know them, because the process and recipes are slightly different. Bean pancakes are different and are ideal for breakfast lunch or dinner. Served with a combination of vegetables, and meat or fish pieces, your taste buds will be experiencing something new...

Plain Bean Pancake

Are you looking to make flour-less pancakes, cut down on calories, something delicious, different and tasty and even more importantly, a healthy alternative to regular pancakes...then try out the Bean Pancakes.  Check out recipe below.

What you need
  • 2 handfuls of Nigerian brown beans. (Bean flour may be used but the outcome may be different)
  • 4 tablespoons of fresh milk 1 large egg
  • One small onion. Peel and cut into quarters
  • Salt to taste
  • 1 cup of water
  • Coconut oil or your preferred cooking oil
  • Handful Sweet corn
  • Handful finely chopped onion
  • Handful finely chopped red and green peppers
  • Handful smoked dried king prawns
  • Finely chopped spring onion
  • Teaspoon of finely chopped fresh ginger (optional)
  • Honey or maple syrup (optional)
  • Black pepper

What to do
  1. Pick out all chaff and stones from beans then soak in water for about 10 minutes. Rub beans together to remove the skin. 
  2. Wash away the skin until you get clean white bean shells. Transfer peeled beans into a blender. Add one cup of water and the onion. 
  3. Blend until you achieve a smooth blend. 
  4. Touch the blend and ensure it feels smooth to the touch and not grainy. Then add the egg and milk. 
  5. Blitz in the blender again to mix the egg and milk into the blend. The resulting batter should be pour-able and not too thick. 
  6. Now place a frying pan on the stove and heat moderately. Preferably use a non stick frying pan. Oil the pan sparingly.
  7. Pour in some bean batter and swirl across the pan to ensure an even spread. Turn heat down and allow to cook for about 4 minutes on each side depending on thickness. Flip over regularly to avoid burning. 
  8. Simultaneously, 
  9. Remove the head and tails of the smoked prawns and soak in some hot water for about 10 minutes. Then heat some oil in another sauce pan and add the chopped ginger. Allow to cook for about 2 minutes. 
  10. Then add the chopped onions, peppers and sweet corn.
  11. Add salt and freshly milled black pepper. Stir all together under moderate heat. 
  12. Then add the drained smoked prawns and allow all to sizzle together.  Serve over bean pancakes. You can either drizzle some honey over the served pancakes or add some to the sizzling smoked prawns and vegetables.

Bean Pancake with Smoked Prawns & Mixed Veggies



Post a Comment


Follow Us