Recipes · American · Breakfast
Wild Rice Pancakes (Minnesota Pancakes Studded with Wild Rice)
One serving has 469 kcal and 14 g protein, and at least a fifth of a woman's daily need of manganese (80%), riboflavin (78%), phosphorus (67%), selenium (47%), thiamin (41%) and zinc (33%). Ready in 65 minutes.
- Preparation: 10 min
- Cooking: 55 min
- Makes: 1 serving (360 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 20 g Wild rice
- 100 g Water (for cooking the wild rice)
- 45 g Flour, plain (all-purpose)
- 4 g Sugar
- 2 g Baking powder
- 0.4 g Bicarbonate of soda
- 0.3 g Salt
- 90 g Buttermilk
- 25 g Egg, beaten (half an egg)
- 8 g Butter, unsalted (melted, plus a little for the pan)
- 40 g Blueberries (to serve)
- 25 g Maple syrup (to serve)
Method
- Rinse the wild rice in a sieve, then simmer it in the water (topping up if it runs low), covered, for 45-50 minutes, until most grains have split open and are tender but still chewy. Drain off any water left and let it cool for a few minutes. Cooked wild rice keeps 4 days in the fridge, so you can do this the day before.
- In a bowl whisk the flour, sugar, baking powder, bicarbonate of soda and salt. In a jug whisk the buttermilk, beaten egg and most of the melted butter.
- Pour the wet mixture into the dry and stir just until no dry flour is left; a few lumps are fine. Fold in the cooled wild rice and leave the batter to rest for 5 minutes while the pan heats.
- Heat a heavy frying pan or griddle over medium heat and brush it with the rest of the butter. Pour in about 60 ml of batter per pancake, to make 3 pancakes about 10 cm across.
- Cook for 2-3 minutes, until bubbles break on the surface and the edges look dry, then turn and cook for 1-2 minutes more until golden and springy in the middle.
- Serve hot, with the blueberries and maple syrup. Wild rice (manoomin) is the seed of a native water grass that the Ojibwe harvest by canoe from Minnesota's lakes, and it has long gone into the state's pancakes.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 469 kcal | 22% |
| Carbohydrates | 80.8 g | |
| Water | 250 mL | |
| Fiber | 3.4 g | 12% |
| Protein | 14.1 g | 29% |
| Tryptophan | 0.17 g | |
| Threonine | 0.5 g | |
| Isoleucine | 0.62 g | |
| Leucine | 1.1 g | |
| Lysine | 0.72 g | |
| Methionine | 0.35 g | |
| Cystine | 0.22 g | |
| Phenylalanine | 0.72 g | |
| Tyrosine | 0.55 g | |
| Valine | 0.79 g | |
| Histidine | 0.35 g | |
| Fat | 10.6 g | |
| Monounsaturated | 3.1 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.84 g | |
| Saturated | 5.5 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 114 mg | |
| Calcium | 310 mg | 31% |
| Copper | 0.24 mg | 27% |
| Iron | 3.3 mg | 19% |
| Magnesium | 67.8 mg | 22% |
| Manganese | 1.4 mg | 80% |
| Phosphorus | 470 mg | 67% |
| Potassium | 390 mg | 8% |
| Selenium | 25.6 µg | 47% |
| Sodium | 563 mg | |
| Zinc | 2.7 mg | 33% |
| Thiamin (vitamin B1) | 0.45 mg | 41% |
| Riboflavin (vitamin B2) | 0.86 mg | 78% |
| Niacin (vitamin B3) | 4.3 mg | 31% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.19 mg | 15% |
| Folate (vitamin B9) | 120 µg | 30% |
| Cobalamin (vitamin B12) | 0.43 µg | 18% |
| Choline | 101 mg | 24% |
| Vitamin A | 109 µg | 16% |
| Vitamin C | 4.8 mg | 6% |
| Vitamin D (D2 + D3) | 21.4 IU | 4% |
| Vitamin E | 0.99 mg | 7% |
| Vitamin K | 9 µg | 10% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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