Mung bean pancake & yoghurt dressing

This savoury pancake originates from the southern part of India, and is traditionally eaten at breakfast. It’s a great way to add protein to your diet and can be eaten at any time of the day.
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Details
  • 4
  • 16
  • 15 mins (plus 6 hours to soak beans)
  • 15 mins
  • Medium
Nutrition per serve
  • Energy 1,503kJ
  • Protein 9g
  • Total fat 26g
  • - saturated fat 5g
  • Carbohydrate 17g
  • Fibre 7g
  • Sodium 388mg

Ingredients

Pancake:

  • 2 cups dried mung beans
  • 3/4 cup water
  • 1 cup spinach, fresh
  • 1/3 cup fresh coriander leaves
  • 1 tablespoon ginger, raw
  • 1 teaspoon cumin seeds
  • 1 medium green chilli
  • 4 tablespoons extra virgin olive oil
  • 1 pinch salt
  • 4 cloves garlic (less if preferred)

 

 

Dressing:

  • 1 cup Greek yoghurt ~5% fat
  • 10g Lebanese cucumber
  • 1 sliced tomato
  • 1 tablespoon finely diced brown onion
  • 1/4 teaspoon ground cumin
  • 2 tablespoon mint
  • 1 pinch salt

Method

  1. Rinse the mung beans well and soak them in double the quantity of water for six hours, or overnight
  2. Strain the mung beans and keep the leftover water
  3. Blend or mash the mung beans with the leftover water, spinach, coriander, ginger, cumin, chilli and salt until it becomes a thick, slightly coarse paste. If the batter looks very thick add some more water until it is a pouring consistency
  4. To make the yoghurt dressing mix all the ingredients in a cup, stir well and refrigerate
  5. On a griddle, or on a flat pan, brush some olive oil and let it sit on a medium flame for couple of minutes
  6. Pour the batter with a ladle as you would do for a pancake, reduce the heat to low/medium and let it cook for three minutes, flip and cook the other side
  7. Your pancake should be a greeny brown colour and crispy
  8. Repeat the process with the remaining batter to make multiple pancakes
  9. Serve the hot pancakes with the yoghurt dressing

Dietitian Notes / Recipe Tips

You can find dried mung beans in your local supermarket, usually in the soup section with all the dried peas, beans and pulses, or sometimes in the international food section.

If you have high blood pressure you might consider not adding any salt to the recipe.

You could also lower the total fat and saturated fat by using a reduced fat Greek yoghurt, if you have high cholesterol.

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Provider Acknowledgement

Devranjan Dasgupta, Sous Chef

Novotel Brisbane South Bank

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