One of our lauded superfood heroes is the protagonist of this recipe for protein-rich pancakes. Quinoa is a much-celebrated seed, which looks and tastes like a grain, and is often used as a substitute for grains in a variety of recipes. The United Nations called 2013 The Year of Quinoa, trumpeting its return from ancient, Central and South American seed to modern day kitchen staple. Its high protein, fiber, and anti-oxidant content make it an excellent substitute for traditional grains and cereals. It can also be added to nearly any recipe to boost that dish’s nutrient quotient.
This dish starts out by substituting refined white flour with whole wheat flour, a complex carbohydrate which adds fiber. Coconut sugar replaces refined white sugar. When mixed with quinoa, eggs, and yogurt, the protein content of this pancake batter goes through the roof, making the pancake, normally a fluffy, sugary breakfast treat, a nutritious, satisfying morning meal that will keep you full and satiated until lunch.
Protein Quinoa Pancakes
Yields: 10 servings | Serving Size: 2 medium pancakes/ 2/3 cup batter | Calories: 152 | Previous Points: 3 | Points Plus: 4 | Total Fat: 3 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 279 mg | Carbohydrates: 27 g | Dietary Fiber: 3 g | Sugars: 7 g | Protein: 9 g |
- 1/2 cup whole grain flour, (white whole wheat was used in this recipe)
- 2 teaspoons baking powder
- 1 tablespoon coconut sugar
- 1/8 teaspoon salt
- 2-1/2 cups cooked quinoa
- 3/4 cup Greek yogurt, fat-free
- 2 eggs
- 1 cup milk, skim
- 1 teaspoon sunflower oil + more for coating the pan (or other kinds of healthy oil)
- 4 ripe bananas, peeled and sliced (or any fruit of your choice)
- In a large bowl, mix the flour, baking powder, sugar, and salt then add the quinoa, yogurt, eggs, milk and 1 teaspoon oil. Mix until just until combined then let the batter rest for about 30 minutes.
- Lightly coat the pan or griddle with oil then pour 1/3 cup of the mixture to make a pancake. Flip pancakes when lightly browned on the bottom. Do the same with the remaining batter.
- If desired, serve the pancakes with the bananas or berries and a drizzle of maple syrup.