gluten free mung bean Korean pancake

Gluten Free Mung Bean Korean Pancakes

Gluten free mung bean Korean pancakes- it’s what’s for dinner! Lately, I’ve been interested in incorporating more plant protein into our diets. Of course, it’s economical, healthy and better for Mother Earth. However, finding a plant based protein that the kids would get on board with is a whole other challenge. My search led me to mung beans. Actually I kind of stumbled onto it while searching bean varieties and I had one of those Aha! moments. TQ used to love Korean pancakes before all of the food allergy diagnoses. I totally forgot about them! Thankfully, Korean pancakes can easily be made gluten free. Maybe even MK would like them, it’s a pancake after all!

Let’s talk mung beans.

These little beans pack a nutrition punch! Not only are they high in protein and low in calories, but they offer many B vitamins, magnesium, potassium and fiber. In addition, they are low in fat and cholesterol. Today, I’m using them to make a gluten free Korean savory pancake but they could be really versatile by adding to soup or stews. And as a side note, I did try to sprout them which worked and I ate them on my salad.

What about the pancake?

Korean pancakes are very versatile. Pick your favorite filling and everyone can tailor it to their tastes. They cook up with a slightly crispy edge and soft center nestling in the fillings. An Asian based dipping sauce rounds it out completely. So good! Make a big batch and then freeze them for lunches or another quick dinner.

Let get started on our gluten free mung bean Korean pancake!

mung beans soaking with rice

 A little pre-planning will be necessary to make this dish so you can get the beans prepared. Soak beans over night.  Next day, rinse them and discard the liquid. Place them back in the bowl with 1/4 cup of rice and soak 8 hours or so. (I did this in the morning so by the evening the beans and rice were ready for dinner.

Next, prep all of the ingredients that you are using to fill the pancakes. It’s really up to you! I picked things I had on hand: shrimp, green onion, mild kimchi (kids doesn’t like spicy, but you could make it spicier), baby zucchini – julienned, a couple of Napa cabbage leaves shredded. Julienned carrots and/ or peppers work as well, I just didn’t have any. And many Koreans use a little minced pork as well.I cut everything small so the pancakes would cook fast. 

Prepped pancake fillings: shrimp, green onions, kimchi, zucchini and napa

Once the beans are finished soaking, drain the liquid, I did not rinse to keep a little of the rice starch on the beans. Place beans in a heavy duty blender with the egg, salt and 1/2 cup of water. Give it a blend and look to see if more water is needed. I ended up using about a cup (alternatively, Koreans authentically use the kimchi juice along with some water, that wouldn’t fly in my house but I thought I’d mention it). Blend until all of the beans and rice break down –  the batter should be like a thin pancake batter, not too thick.

Korean pancake batter

 I poured all of the batter into a large bowl with all of my veggies and shrimp. However, if you wanted to customize pancakes for different people/palates you could keep veggies in a separate bowl.*

On a large preheated skillet (medium heat), drizzle a little ghee or veg oil and drop a ladle full of batter onto the pan. They should sizzle around the edges. I cooked them about 3-4 minutes first side, flipped then cooked only about 1-2 minutes on second side. Making sure the shrimp or pork is cooked through.

Frying the pancakes

If you want to customize each pancake – drop a ladle full of the plain batter onto the pan and drop the veggies or meat over the top. Here, I would cook first side 2-3 minutes (or until it is set, flip) and cook the second side a little longer to cook the ingredients 3-4 min. 

Gorgeous golden brown savory gluten free Korean pancake

Pancakes are slightly crisp on the outside, tender on the inside and make great leftovers.

The gluten free mung bean Korean pancakes are a perfectly rounded meal in itself. but, I added a little fresh salad to the plate for some brightness and a tangy Asian dipping sauce. Dinner is served! In conclusion, MK even liked this dinner. The texture of the pancake is one thing that sold her. We will be adding this recipe to our rotation during the year. What would your favorite fillings be?

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Gluten Free Mung Bean Korean Pancake

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  • Yield: 6 servings 1x

Ingredients

Scale

For the pancakes:

1 cup dried mung beans

1/4 brown or white rice

1 egg

56 large shrimp

78 green onion

1/2 cup kimchi

1 baby zucchini – julienned

12 Napa cabbage leaves shredded

1TB kosher salt

For the dipping sauce:

1/4 cup low sodium tamari

12 TB rice wine vinegar

1 tsp toasted sesame oil

1 tsp sesame seeds (optional)

Instructions

Soak beans over night. 

Next day, rinse them and discard the liquid. 

Place them back in the bowl with 1/4 cup of rice and soak for 8 hours.

Prepare all of the ingredients that you are using to fill the pancakes. Cut everything small and uniform to cook evenly. Place in large bowl.

Once the beans are finished soaking, drain the liquid, no need to rinse. 

Place beans in a heavy duty blender with the egg, salt and 1/2 cup of water. 

Blend 10 seconds and look to see if more water is needed. Add more if too thick.

Blend again until all of the beans and rice break down; the batter should be like a thin pancake batter, not too thick.

Pour all of the batter into the large bowl with the veggies and shrimp.

On a large preheated skillet, drizzle a little ghee or vegetable oil and drop a ladle full of batter onto the pan. They should sizzle around the edges. 

Cook them about 3-4 minutes first side, flip and cook only about 1-2 minutes on second side. Make sure the shrimp is cooked through.

Pancakes are slightly crisp on the outside, tender on the inside and make great leftovers.

To create the dipping sauce, just combine the ingredients and enjoy. 

Notes

If you want to customize each pancake – drop a ladle full of the plain batter onto the pan and drop the veggies or meat over the top. Here, I would cook first side 2-3 minutes (or until it is set, flip) and cook the second side a little longer to cook the ingredients 3-4 min

  • Author: Karina K.
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4 Comments

  1. How can you eat this? I can’t have onions, beans or cabbage. I’m not complaining I’m really curious, how does this not give you killer gas?

    • Hi! I definitely can not eat beans. But, mung beans are more like a pea. sprouted mung beans are a low FODMAP food according to Monash. The onions are only the green tops of the scallions, neither my son or I have any trouble with those. And cabbage is also low FODMAP and is one of our favorite (in moderation). I know everyone is definitely different but this works for us.

        • Only the green parts are ok! (and my tip is use the green tips from the grocery store – then plant the white parts in your herb garden, or even in a pot – they will sprout more green and I’ll use those all summer!)

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