Bhutan Juma Buckwheat Pancakes offer a delightful way to savor the rich flavors of Bhutanese cuisine. This simple yet flavorful recipe combines buckwheat flour and buttermilk to create fluffy pancakes that are both delicious and nutritious. To prepare, you'll whisk together dry and wet ingredients, allowing the batter to rest before cooking on a griddle.
These pancakes are high in dietary fiber, supporting digestive health, and packed with essential nutrients like magnesium and antioxidants that promote heart health and help regulate blood sugar levels. Each serving provides a good source of protein, calcium, and vitamins from ingredients like buttermilk and eggs.
While these pancakes are healthy, be mindful of the sugar content and the potential for gluten sensitivity in those allergic to wheat-based products. If you’re watching your sodium intake, reduce the salt and baking soda.
For a healthier twist, consider substituting whole wheat flour for all-purpose flour or using plant-based milk to lower the calorie content and enhance the nutritional profile. Enjoy these pancakes with fresh fruits or yogurt instead of syrup for a wholesome meal.
Ingredients
- 1 cup buckwheat flour
- 1/2 cup all-purpose flour
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 2 tablespoons sugar
- 1 1/2 cups buttermilk
- 2 large eggs
- 2 tablespoons melted butter
- Butter or oil for cooking
- Honey or maple syrup for serving (optional)
Instructions
1. Prepare Dry Ingredients: In a large mixing bowl, whisk together buckwheat flour, all-purpose flour, baking powder, baking soda, salt, and sugar until well combined.
2. Mix Wet Ingredients: In a separate bowl, beat the eggs, then add buttermilk and melted butter. Mix thoroughly until well incorporated.
3. Combine Ingredients: Pour the wet mixture into the dry ingredients and gently fold until just combined; avoid overmixing to ensure fluffy pancakes.
4. Let Batter Rest: Allow the batter to rest for 10-15 minutes, helping it achieve a lighter texture.
5. Cook the Pancakes: Heat a griddle or non-stick skillet over medium heat, adding a small amount of butter or oil to coat the surface.
6. Pour the Batter: Ladle about 1/4 cup of batter onto the hot surface. Cook until bubbles form on the surface and edges look set, about 2-3 minutes.
7. Flip and Finish Cooking: Carefully flip the pancakes and cook the other side until golden brown, approximately 1-2 minutes.
8. Serve: Remove pancakes from the griddle and keep warm while repeating the process with the remaining batter. Serve warm, drizzled with honey or maple syrup, and enjoy with fresh fruits or yogurt if desired.
Nutrition Value:
1. 1 cup buckwheat flour
- Calories: 402
- Carbohydrates: 84g
- Protein: 15g
- Fat: 3g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: B vitamins (especially B6 and niacin)
- Minerals: Iron (3.5mg), magnesium, phosphorus, zinc
- Nutritional benefit: Buckwheat flour is high in fiber, promoting digestive health. It is rich in antioxidants and provides essential nutrients that support heart health and help regulate blood sugar levels.
2. 1/2 cup all-purpose flour
- Calories: 228
- Carbohydrates: 48g
- Protein: 6g
- Fat: 0.5g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Small amounts of B vitamins
- Minerals: Iron (3mg)
- Nutritional benefit: All-purpose flour acts as a source of carbohydrates for energy and contains some protein, contributing to the overall nutrient profile of the pancakes.
3. 1 teaspoon baking powder
- Calories: 2
- Carbohydrates: 1g
- Protein: 0g
- Fat: 0g
- Sodium: 488mg
- Cholesterol: 0mg
- Vitamins: None significant
- Minerals: Sodium (the primary mineral)
- Nutritional benefit: Baking powder is a leavening agent that helps the pancakes rise and become fluffy, enhancing their texture without adding significant calories.
4. 1/2 teaspoon baking soda
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 618mg
- Cholesterol: 0mg
- Vitamins: None significant
- Minerals: Sodium (the primary mineral)
- Nutritional benefit: Baking soda also acts as a leavening agent, promoting a light texture in the pancakes while contributing negligible calories.
5. 1/4 teaspoon salt
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 590mg
- Cholesterol: 0mg
- Vitamins: None significant
- Minerals: Sodium
- Nutritional benefit: Salt enhances flavor and balances sweetness while regulating fluid balance and supporting nerve function.
6. 2 tablespoons sugar
- Calories: 49
- Carbohydrates: 12g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: None significant
- Minerals: None significant
- Nutritional benefit: Sugar adds sweetness and enhances flavor, providing a quick source of energy, though it should be consumed in moderation.
7. 1 1/2 cups buttermilk
- Calories: 150
- Carbohydrates: 18g
- Protein: 12g
- Fat: 5g
- Sodium: 300mg
- Cholesterol: 20mg
- Vitamins: B vitamins, vitamin D
- Minerals: Calcium
- Nutritional benefit: Buttermilk adds a tangy flavor and moisture to the pancakes, containing probiotics for gut health and being a good source of calcium and vitamin D.
8. 2 large eggs
- Calories: 140
- Carbohydrates: 2g
- Protein: 12g
- Fat: 10g
- Sodium: 140mg
- Cholesterol: 370mg
- Vitamins: A, D, B12, riboflavin
- Minerals: Selenium, phosphorus
- Nutritional benefit: Eggs are an excellent source of high-quality protein and provide essential amino acids, along with vital vitamins and minerals that support overall health.
9. 2 tablespoons melted butter
- Calories: 204
- Carbohydrates: 0g
- Protein: 0g
- Fat: 23g
- Sodium: 2mg
- Cholesterol: 61mg
- Vitamins: A, D, E
- Minerals: Small amounts of calcium and potassium
- Nutritional benefit: Butter enhances flavor and adds richness to the pancakes while providing healthy fats and fat-soluble vitamins essential for various bodily functions.
10. Butter or oil for cooking
- Nutritional content varies based on the amount used. For 1 tablespoon:
- Calories: 120
- Fat: 14g
- Sodium: 0mg
- Cholesterol: 30mg
- Nutritional benefit: Cooking fat prevents sticking to the cooking surface and adds flavor and moisture to the pancakes.
11. Honey or maple syrup (optional for serving)
- For 1 tablespoon:
- Calories: 64
- Carbohydrates: 17g
- Protein: 0g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Small amounts of B vitamins
- Minerals: Manganese, potassium
- Nutritional benefit: Honey or maple syrup adds sweetness and serves as a natural sweetener, containing antioxidants and trace amounts of vitamins and minerals.
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