Monday, February 8, 2010
Garbanzo Bean Cakes with Caper Yogurt
Today is Meatless Monday. I decided to try something with Garbanzo bean flour. It is grain free, and is high in fiber. Staying seasonal, I caramelized fennel, and then mixed in some carrots and onions to mix with the flour. I topped it with a special caper yogurt sauce. I recently tried some artisian yogurt from Sonoma called Saint Benoit. I was drawn to it because it is organic (of course!), artisan instead of commercially made, and it is sold in glass jars instead of plastic. There is a $1.50 deposit for the jar, but that is refunded when I return it to the store. I have always thought that "flavored" yogurt is too sweet. I prefer buying plain yogurt and adding maple syrup to it so it is medium sweetness. Luckily, I have a 5 year old that generally prefers things that are not overly sweet. I used this yogurt to make the caper sauce I put on top of the garbanzo bean cakes. I was happy with how it turned out. I will say that these cakes would be best served right off the pan, not re-heated. And, like crepes, the longer the batter sits the better, so you could keep something like this in the fridge and whip some up in no time flat! Just add a bit more milk if it gets thick.
I used soy milk in the batter, but only because I had no buttermilk or milk. I would use almond, rice or nut milk interchangeably too. Coconut milk would be fantastic! Add some curry powder and mango chutney...well you get the idea. There are infinite possibilities with pancakes.
Garbanzo Bean Pancakes
8 tbls. garbanzo bean flour
2-3 tsp. milk
1 tbls extra virgin olive oil (I used lemon crush olive oil)
beat together with a fork and set aside..this is your base. Add 2 cups of any vegetable combination you like. I used sauteed fennel and carrots.
1 cup heaping fennel sliced thinly
1 medium carrot grated (or about 1 cup)
1/3 cup diced onions
1 tbls stone ground mustard or dijon mustard
1 tbls. olive oil (this is optional if you are trying to cut the fat...)
In a nonstick or cast iron skillet, sautee the fennel until starting to caramelize and tender when tasted. Add water by the tablespoon if it is dry. This will evaporate and steam the fennel so caramelization can continue.
After the fennel is tender, add shredded carrots and onions. Cook for another 5 minutes or until the onions start becoming transparent. Add a pinch of salt and the mustard. Combine well. Add vegetable mixture to the garbanzo bean pancake mix and mix until combined.
On a cast iron skillet, griddle or non-stick pan, put a dab of oil onto your pan if your pan sticks. I use a cast iron griddle and it is so seasoned it is just like a non-stick pan, so sometimes I use oil on the first round, but don't after that. Flame should be medium high heat. Spoon a tablespoon of the mixture onto the hot skillet, and flip in about 60 seconds. This might vary depending on your flame however and take as long as 90 seconds. But, either way, you are looking for browning on each side. Once you flip the pancake, flatten slightly with your spatula.
Caper Yogurt Sauce:
1/2 cup plain yogurt (greek yogurt would be great!)
1 tsp. lemon zest
1 heaping teaspoon capers
Combine and spoon on top of the pancakes
A versatile, satisfying dish. The glycemic index of garbanzo bean flour is quite low. Half as low as flour. Beans are also full of fiber. A great way to sneak in fiber to your kids! High fiber means you are satiated for a longer period of time. Low glycemic index means your blood sugar stays steady. Even though I mentioned to eat them straight away, they would travel really well for kids. Make sure they are completely cooled before you store them so they don't condensate and get soggy.
Here are some other ideas to put into the pancakes:
sauteed spinach and mushrooms
cauliflower and peas
fresh corn and roasted red peppers
And lastly, here is my helper. She snuck her way into the shot!