Meatless Day Challenge: Gluten-Free Korean Pancakes
Posted Feb 08 2010 12:00am
A few years ago, I became a fan of watching Korean TV shows which happened to be very popular in the Philippines after the invasion of Taiwanese drama shows. But the only drama I could relate to is the TV series Dae Jang Geum (The Jewel in the Palace) which is based on a true story about a legendary girl who landed herself as a royal cook and later on as the first woman who became the supreme royal physical of her times. Despite her poor condition as a low class girl in a male dominated society, the king gave her the title “The Great Jang- Geum".
Although the story revolves around the life of Jang Geum and how she became the king’s first woman doctor, this drama series is also about food (lots of it), the combination of each ingredient in a dish and the ingredient’s healing properties. This TV series is truly a masterpiece that I don’t mind watching it over and over again. Korean TV shows and lots of food are a match made in heaven.
I fell in love with this 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. The procedure may look intimidating but they’re actually easy to make. I also cut the zucchini into matchsticks instead of a julienne for more texture. I also added some mung bean sprouts that I sprouted the other day.
I tried cooking them in a non-stick pan (which is not a very good idea), but the pancakes are sticking so I used a stainless steel pan which works better for me. If you have a cast-iron pan or wok, that would be perfect. Just make sure to add enough oil to coat the pan plus an extra teaspoon or so, or else, they will also stick and would be hard to flip over.
You can serve this pancake with some avocado and tomato salsa or some mixed sprouts and sea vegetable salad. They can be eaten as an appetizer or as a snack.
1 cups yellow mung bean ½ cup jasmine rice 1 zucchini (about 12 oz) 1 tsp unrefined sea salt ½ red bell pepper 3 green onions 1 cup mung bean sprouts ½ onion
1 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
Soak the mung beans and the rice in water overnight with 1 tbsp of whey, yogurt, buttermilk, kefir, lemon juice or vinegar.
To prepare your mise en place, 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 pan over medium- high heat. When the pan is hot, add 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
To serve the pancakes, combine the soy sauce, vinegar and chili oil. Serve with the pancakes immediately. They are best when hot.
Gluten-Free; Dairy-Free; Vegan
Some of the pancakes will stick to the pan but loosen the pancake with the offset spatula before flipping.
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 rancid or oxidized. These pancakes taste better when they are thinner (thinner than the photo).
Avoid heating non-stick pan over medium high-heat as they release fumes. You probably know that already.
And did you know that mung beans are good in detoxifying the body? Hope you like it. Enjoy.