High Protein Quinoa Lentil Savory Crepe

Looking for a delicious and nutritious high-protein breakfast? Try this savory quinoa crepe recipe packed with lentils for a satisfying meal. This is a balanced and more nutritious version of a regular dosa!

Why Quinoa Lentil Crepes/Dosas?

Quinoa lentil crepes/dosas are an excellent option for a nutritious and protein-packed breakfast. These are perfect for those following a gluten-free diet. Both quinoa and lentils are high in protein. In addition to being protein-packed, quinoa and red lentils are also rich in essential nutrients such as iron, magnesium, and fiber, which are important for overall health.

The high fiber content also helps in promoting gut health and aids in digestion. Quinoa and red lentils are also known for their health benefits. These include their ability to regulate blood sugar levels and reduce the risk of heart disease.

These crepes are incredibly versatile and can be topped or filled with a variety of ingredients. Some examples are vegetables, herbs, and sauces, making them a customizable option for any palate. Whether enjoyed sweet or savory, quinoa lentil crepes/dosas are a delicious and nutritious choice for any meal.

Why is Quinoa Good For You?

Quinoa is a highly nutritious grain that offers a plethora of health benefits. It contains all nine essential amino acids, making it a complete protein source. It’s an excellent choice for vegetarians and vegans. Additionally, it is rich in fiber, which supports digestive health and helps to keep you feeling full and satisfied.

Quinoa is also packed with antioxidants, which can help reduce the risk of chronic diseases and protect against cell damage. Furthermore, it is an excellent source of iron. Iron is essential for the production of healthy red blood cells and the prevention of anemia.

One of the most significant health benefits of quinoa is its impact on blood sugar levels. It has a low glycemic index, which means it is digested and absorbed more slowly. This leads to a more gradual and steady release of glucose into the bloodstream. This can help to regulate blood sugar levels and reduce the risk of type 2 diabetes.

In conclusion, quinoa is a powerhouse of nutrition, offering complete protein, fiber, antioxidants, iron, and no blood sugar spike. Incorporating quinoa into your diet can help support overall health and well-being.

What Is the Secret to Good Crepes/Pancakes?

The secret to making great savory pancakes lies in using the right ingredients and techniques. For a nutritious and flavorful option, I use a blend of quinoa, chana dal, urad dal, and oats in my batter. This not only adds a varied nutrition profile but also enhances the flavor.

The batter should be smooth and thin, with a pourable consistency. This can be achieved by slowly adding water to the dry ingredients and whisking until smooth. Letting the batter rest for at least 30 minutes also helps in achieving the desired texture.

I recommend serving the savory pancakes with a variety of accompaniments such as chutneys, dips, stews, and veggie fillings. This adds a depth of flavor and complements the savory aspect of the pancakes. Experiment with different variations and accompaniments to find what best suits your taste.

Instructions

Step 1 Soak the Quinoa, Lentils and Oats

Soaking quinoa, lentils, and oats in double the amount of water is an important step for several reasons. To begin, soaking these grains and legumes helps to remove any bitterness of quinoa, resulting in a more pleasant taste. Additionally, soaking can help to break down anti-nutrients such as phytic acid, which can interfere with the absorption of essential minerals like iron and zinc.

Furthermore, it can improve their nutritional profile by making the nutrients more readily available for absorption. This is particularly beneficial for those who may have difficulty digesting these foods, as soaking can help to increase their digestibility.

Finally, soaking can also lead to a smoother texture in the end result, whether it’s in a salad, soup, or any other dish. The grains and legumes will cook more evenly and have a better texture and taste.

Overall, soaking quinoa, lentils, and oats in double the amount of water is a simple but effective step that can enhance the taste, nutrition, and texture of these ingredients in various recipes.

Why You Should Soak Your Quinoa and Lentils

Soaking white quinoa, lentils, and oats for at least 4 hours before using them in crêpes is essential to achieve a smoother texture, remove bitterness, and enhance the nutritional profile of the dish.

Soaking these ingredients helps to break down the hard-to-digest outer layer of the grains and legumes, making them easier to digest and absorb the nutrients they contain. This process also helps to reduce the bitterness that can sometimes be present in quinoa and lentils, resulting in a milder and more pleasant flavor in the crêpes.

In addition to improving the texture and flavor, soaking also helps to increase the nutritional value of the ingredients, as it can increase the availability of certain nutrients, such as vitamins and minerals.

For those who prefer a longer shelf life for their ingredients, roasting the quinoa, lentils, and oats and then grinding them into a powder can be a great alternative. This powder can be stored for longer periods and mixed with water later when required. This makes it convenient for quick and easy crêpe preparation.

Overall, soaking quinoa, lentils, and oats is an important step in creating delicious, nutritious crêpes and is well worth the extra time and effort.

Step 2 Rinse and Drain the Quinoa and Lentil Mix

After soaking the lentils and dry quinoa blend, it is essential to rinse and drain the mixture before using it in the recipe. To do this, carefully pour the soaked mixture into a fine mesh sieve or strainer and rinse it thoroughly under running water. This will help remove any excess starch and impurities, ensuring that the batter is smooth and free from any unwanted particles.

Rinsing the soaked lentils and dry quinoa blend is a crucial step in the process, as it helps improve the texture and overall quality of the final dish. Once the mixture has been rinsed, allow it to drain completely in the sieve. Gently shake the sieve to remove any excess water, and then the soaked mixture is ready to be used in the recipe as a batter.

By following these steps to rinse and drain the soaked lentils and quinoa, you can ensure that the final dish is of the highest quality and free from any unwanted flavors or textures. Now, the mixture is ready to be incorporated into the recipe, adding a nutritious and delicious element to the dish.

Step 3 Blend the Ingredients

In a high-speed blender, combine all the listed ingredients and blend until a smooth consistency is achieved. Ensure that the mixture is well blended to create a silky and smooth batter.

For added taste, consider incorporating optional flavorings such as ginger, red chili peppers, sea salt, cumin, or turmeric. These ingredients will enhance the overall flavor profile of the batter.

Once the blending process is complete, you can pour the batter into a jar and store it in the fridge for future use. This will allow you to have the batter readily available whenever you need it, saving time and effort in the future.

By following these steps, you can create a versatile batter that can be used for a variety of dishes. The use of a high-speed blender ensures a consistent and well-blended mixture, while the addition of optional flavorings allows for customization to suit personal preferences.

Step 4 Cooking Your Gluten -Free Quinoa Crêpes/Dosa

Once you have your batter ready, it’s time to cook your gluten -free quinoa crêpes or dosa. Start by heating a flat frying pan over medium heat and adding a thin layer of coconut oil. Once the pan is hot, quickly pour the batter onto the pan and spread it out to form a thin layer.

Wait for bubbles to appear on the surface of the crêpe before carefully flipping it over to cook the other side. The first crêpe may not turn out perfect but don’t be discouraged. Practice makes perfect, and you’ll get the hang of it as you go.

Cook each crêpe for a few minutes on each side until they are lightly golden and crispy around the edges. Continue to add a thin layer of coconut oil to the pan before cooking each crêpe to ensure they don’t stick.

You can serve them with your favorite toppings or fillings. Enjoy these delicious and nutritious crêpes as a breakfast, snack, or even a light meal.

Topping and Serving Ideas

Some great topping ideas for quinoa pancakes include both Indian and continental options. For an Indian twist, you can try  Coconut chutney, Onion tomato chutne, or Sambar. You can also serve it with a spiced potato filling. You can find the recipe here.

On the continental side, sliced avocado, cherry tomatoes, and peppery greens are delicious options. You can also add a dollop of hummus for an extra creamy touch.

For a more sweet and indulgent option, you can drizzle some whipped cream and maple syrup over the pancakes.

These toppings add a burst of flavor and texture to the quinoa pancakes, making them a versatile and satisfying meal. Whether you prefer the bold flavors of Indian chutneys or the freshness of avocado and tomatoes, there are endless possibilities for topping your quinoa pancakes to suit your taste preferences.

Variations

Instead of lentils and quinoa, alternative ingredients for the protein pancakes could include chickpeas, black beans, or shredded vegetables like zucchini or carrots for added texture and flavor. For added protein, you can use protein powder or hemp seeds.

If you want it to be sweet, you can add plant milk, vanilla, and granulated sugar. This will give the pancakes a hint of sweetness and a more traditional breakfast flavor. Optionally, mix-in cinnamon, nutmeg, or mashed bananas to enhance the sweetness and flavor profile.

Whether it’s a savory or sweet variation, the possibilities for customization are endless.

Can I make Quinoa Lentil Crepes Ahead of Time?

Absolutely! Here’s how you can prepare and freeze quinoa lentil crepes in advance:

1. Cook the crepes on a non-stick skillet, then allow them to cool completely.

2. Once cooled, stack the crepes with wax paper in between each one to prevent sticking.

4. Place the stacked crepes in a freezer-safe bag or airtight container, removing as much air as possible before sealing.

5. Store in the freezer for up to 3 months.

Benefits of making your pancakes and comparison to store-bought options:

Making your own pancakes allows you to control the quality of ingredients, such as using whole-grain flour or incorporating superfoods like quinoa. Additionally, you can customize the flavors and sweetness to your preference. Store-bought options often contain preservatives and additives and may lack the nutritional value of homemade pancakes. By making a double or triple batch and freezing the extras, you can save time and have a convenient, healthier breakfast option made with wholesome ingredients readily available.

Quinoa Batter Storage Tips

To properly store quinoa lentil batter transfer the batter into an airtight storage container. If you plan to use it within a few days, store it in the refrigerator. If you want to keep it for a longer period of time, you can store it in the freezer.

In the refrigerator, the batter will last for up to 4-5 days. Make sure to place it in the coldest part of the refrigerator, such as the back of a shelf, to ensure it stays fresh. When stored in the freezer, the batter can last for up to 3 months. Use a freezer-safe container and leave some space at the top as the batter will expand when frozen. Simply thaw it in the refrigerator, or take it out and let it come to room temperature on the counter. Give it a good stir before using.

By following these storage tips, you can enjoy your quinoa lentil batter at a moment’s notice without any worries about spoilage.

What to serve it with:

• Homemade Coconut Chutney – Easy South Indian Dip
• Onion Tomato Chutney
• Best Sambar Recipe – How to Make Sambar
• Idli Podi Recipe – Mini Podi Idli Recipe – Milagai Podi

Related Recipes:

• Adai Dosa – Lentil crepes
• Paniyaram Recipe (Kuzhi/Kuli Paniyaram or Paddu)