Okay, gut health beginners, start here. Chickpea flour (also called besan or gram flour) whisks into a savory pancake batter with almost no effort, and folding in wilted spinach and crumbled feta turns breakfast into something that tastes closer to a savory crepe than a health food experiment. For more ways to make mornings easier on your gut, see 5 Fast Gut-Friendly Breakfast Ideas.
Ingredients
- 1 cup chickpea flour
- 1 cup water
- 2 large eggs
- 1/4 teaspoon baking powder
- 1/4 teaspoon salt
- 2 cups baby spinach, chopped
- 1/2 cup crumbled feta
- 1 clove garlic, minced
- Olive oil, for cooking
Instructions
- Whisk the chickpea flour, water, eggs, baking powder, and salt together until smooth, then let the batter rest for 5 minutes.
- Stir in the chopped spinach, feta, and garlic.
- Heat a lightly oiled nonstick skillet over medium heat.
- Ladle about 1/3 cup batter per pancake into the skillet and cook for 3-4 minutes per side, until golden and set through.
- Repeat with the remaining batter, adding more oil as needed, and serve warm.
Nutrition Facts (per serving)
| Calories | 230 |
| Total fat | 11g |
| Total carbohydrates | 20g |
| Dietary fiber | 5g |
| Protein | 14g |
| Sodium | 430mg |
Why This Is Good for Your Gut
Chickpea flour is high in both soluble fiber and resistant starch, which slow digestion and feed short-chain fatty acid producers like Faecalibacterium prausnitzii in the colon. Spinach contributes magnesium and nitrate compounds that support healthy motility, rounding out a breakfast that does more than fill you up.
Turns out bean flour makes a better pancake than it sounds like it should.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
