My wonderful on-line friend and professional, Rebecca Subbiah RD, LDN and CPT-has shared this incredible recipe with us and I have to give her 100 full credit as she has a side story to share: Korean TV shows and lots of food are a match made in heaven. I fell in love with thin Korean pancakes the moment I saw it at Dr Ben Kim’s website. But as always I keep putting it off to do other recipes and projects. I also tweak the recipe and change a few ingredients. I like this pancakes because they are easy to digest and friendly on the stomach.
Recipe adapted from Dr. Ben Kim with slight alterations:
Makes 10-12 pancakes
1 cups yellow mung bean
½ cup jasmine rice
1 zucchini (about 12 oz)
1 tsp unrefined sea salt
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½ red bell pepper
3 green onions
1 cup mung bean sprouts
½ onion
½ – 2 cups filtered water
½ tsp unrefined sea salt
Virgin coconut oil (to cook)
To serve:
¼ cup soy sauce
2 tbsp apple cider vinegar or rice vinegar
chili oil, to taste
Directions:
Soak the mung beans and the rice in water overnight with 1 tbsp of whey, yogurt, buttermilk, kefir, lemon juice or vinegar.
Now cut the zucchini in matchsticks and place in large bowl with the salt
Toss the zucchini, then set aside and let it sit for one hour to draw out the moisture.
Then, seed and diced the red bell pepper and chop the green onion.
Peel and cut the onions into medium dice.
To blend the mung bean mixture, drain the mung bean and the rice and place in a blender along with the diced onions.
Add 1 cup of water and blend.
Then slowly add about ¼-½ cup of water while the mixture is blending.
Then check the consistency. It should have the consistency of a pancake batter.
Add the salt and blend again.
Transfer to a large bowl.
To prepare the pancakes, squeeze out the liquid form the zucchini and add these to the pancake batter.
Fold in diced red bell pepper, chopped green onion and mung beans sprouts until combined.
To cook the pancakes, heat a large stainless steel ( I used about 9-inch) pan or cast-iron pan over medium- high heat.
When the pan is hot, add the oil.
Swirl the pan to coat the whole surface with the oil.
Ladle the pancake batter into the pan, about 4-5 inches in diameter are good or even smaller.
Lower the heat slightly.
Cook until you see bubbles on the top of the surface.
Then with an offset spatula, flip the pancakes and cook for another couple of minutes.
Then transfer to a plate.
Do the same with the rest of the batter, adding coconut oil for every batch.
To serve the pancakes, combine the soy sauce, vinegar and chili oil.
Serve with the pancakes immediately.They are best when hot.
Some of the pancakes will stick to the pan but loosen the pancake with the offset spatula before flipping.
But if the pan is nice and hot, and if you add enough oil, the pancakes won’t stick at all.
Leftover pancakes can be kept in an airtight container and reheat in the oven until hot. But they’re still best then cooked a la minute.
I used about 1 ½-2 tablespoons of oil in cooking the pancakes (about 2 medium ones).
The pancakes are not oily at all and coconut oil is actually the most suitable oil for cooking. So, don’t worry about the fat/calorie content and they won’t go rancid or oxidized.
These pancakes taste better when they are thinner (thinner than the photo).
Rebecca Subbiah RD, LDN, cP
http://chowandchatter.com
Tina Turbin
www.GlutenFreeHelp.info
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What a delicious lunch or snack, high in protein and oh-so-satisfying! Yes, it is simple, but I use only the Vegenaise, and it just is the right condiment for this one, for those of us who are gluten- and dairy-free.
