Pure Vegan, Recipes
Comments 7

Delicious mediterranean-style salty pancakes – a recipe containing sweet lupin

IMG_0626An easy way to prepare legumes is to make salty pancakes out of them. Instead of tediously cooking legumes for hours, they are backed or fried. A famous example is “farinata”, also known as “la socca” – a delicious pancake made from chickpea flour. The recipe is easy: mix chickpea flour with water, salt, and olive oil. Let it rest for 2h and bake it!

Recently, I stumbled over a legume pancake recipe on the web containing sweet lupines and red lentiles. The recipe is by a very experimentative author (nicknamed “Krümeltiger”) who unfortunately only writes in German.

Given that only recently I learned about sweet lupines and discovered all the lupine products already in the supermarket shelves, I was really curious to use them for cooking. In general, I like the combination of lupines and legumes. It is not the only way to use lupines when cooking (check out the rest of the recipe section for further inspiration, e.g.: a gnocchi recipe, a ravioli recipe or another pancake recipe). But, it’s an easy start. And, the recipe is easy and super-fast. However, I discovered some tips and tricks about it. Plus,  I changed a bit the ingredients. So, here is my version of it.

You need:

60g red lentils flour

(ask in your local shop whether they can grind it for you)

20g lupin flour

1 g carob flour

80mL water

the juice of 2 tomatos (ca. 100g)

2 soup spoons apple vinegar (ca. 10mL)

1.5 tea spoons salt

1/2 tea spoon nutmeg powder

2 soup spoons olive oil (ca. 10mL)

Coconut oil (or rapeseed oil or an oil of personal choice) to fry

In the original version Krümmeltiger did not use tomato juice, apple vinegar nor nutmeg (instead he put some other stuff into it), but I found these ingredients to be important for the pancakes to taste lighter. Mix all the ingredients except the oil and let the mass rest for an hour (Krümmeltiger allowed in his recipe the dough to rest only for 30min). Only after, add the olive oil. The dough is then ready for frying.

And, here comes the complication of the recipe: You cannot fry the pancakes in olive oil; they melt away in it. Instead, they need coconut oil to keep their form (the other pancake recipe for sweet luipines to be found on this blog allows to fry in olive oil, so you may want to try it out). Rapeseed oil performs better than olive oil but is still tricky – the pancakes become very friable. Maybe, you have a preferred other oil for frying, if not stick with coconut oil in the beginning. Since the pancakes soak the coconut oil up like a dry sponge, use very little. You may also want to consider not using oil at all. This is an option because the pancakes need to be fried at very small temperatures. Leave them on each side for about 5-6 minutes (Krümeltiger said 3-4 but I do not like their consistency then). Also, try to form very flat pancakes. The reason for these measures is that lupine flour needs longer rather than hoter frying conditions in order to not taste raw.

Once the pancakes are fried, you can eat them. They are heavy and satisfying. So, if you have any vegetable dish that normally is not enough to fill you, use the pancakes as a side dish (or the vegis as a sidedish to the pancakes). I simply put some fresh mint, and fennel onto them. Other people preferred yoghurt dressings. Voilá!

Tip: for a more neutral version of this recipe make a dough from only red lentils, carob, water and olive oil. Such pancakes are more flexible when hot than lupine’s pancakes, and can be easily turned into filled pancakes.


    • leckerfoodie says

      That was a really nice post you wrote about lupins. In Germany, they are certain groups encouraging the consumption of sweet lupins. The plants grow really well in Northern and North-Eastern Germany, where they have sandy grounds not so suited for other crops. They lack the toxins of wild lupins and thus, do not need to be extra processed to get rid of the toxins.
      Originally, sweet lupins are a variety that was raised in the 70s/80s (I actually wanted to write a post about it soon, and I’ll try to get the dates right till then) as food for cattle and Co. Yet, the flour is really good for baking (it makes everything lighter and softer) so it soon was used as an additive in common bakeries everywhere (e.g. for French baguette).
      With the increased interest in vegan nutrition and plant-based protein sources, researchers and investors saw a chance for a local alternative to soy (and it is a local alternative to soy). In fact, the German innovation price was this year given to a team of researchers that developed a new recipe for a vegan meat-look-and-taste-alike based on sweat lupines. So, it is about to be turned into a “cash crop”.
      I am trying to get hold of whole sweet lupines instead of lupine flour. Lupine flour you can buy in almost all organic and sometimes even regular food shops here. But, it is difficult to do anything with it but bake (maybe you can use it for smoothies), if you want to go vegan. It needs a strong binder (e.g. egg) in order to be able to make pancakes with it. In contrast, whole sweet lupines just taste great and can be used for so many dishes (I will soon post some more recipes).
      Hope that helped!

      Liked by 1 person

      • This is such good info, thank you! Would you mind copying and pasting it into the comments of my lupin piece, along with a link to your piece? I like that idea if you wouldn’t mind…


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