PENSIONER'S/2-SOME'S DELIGHT: LENTIL BRUNCH PANCAKES: high-protein & fibre, dairy-free, option thrifty, easy

Lentil and pancake are not words you'd expect to find together in a recipe...

Surprisingly delicious and filling Lentil Pancake Brunch
'I approached this with trepidation but it was really lovely;
the pancakes had a very appealling taste & texture.' Taster

But rice pancakes (The Pioneer Woman),  Corn Polenta pancakes (Ella)  and Indian dosas made from fermented rice have all entered the pancake lexicon in recent years.  So lentil pancakes are not so far-fetched after all.

As we navigate our way through the Cost of Living Crisis, the media is full of thrifty recipes.  Some of them are not terribly appealing in terms of ingredients or flavour.  

This one* however was much better than expected.  The texture was really good - nutty and slightly crunchy - and the taste was very, very good.  The dish will likely tempt even the most recalcitrant carnivore.

Lentils are well-known as a cheap source of protein, bulking out soups and stews.  They: 

- are frugal and easy on a budget

- contain 25% of fat-free protein 

- are high in good fibre - great for the gut and for blood sugar

- leave you fuller for longer

- wind-causing elements can be reduced simply by soaking overnight 

Cost: £2.50'ish, depending on what's in the cupboard (2025)

Makes: enough for 2; recipe doubles easily

Ingreds:

75 g red lentils, soaked overnight and drained

1/2 tablespoon plain flour

1/2 teaspoon turmeric

1/2 teaspoon chilli powder

1/2 teaspoon baking powder,

33 g dairy or plant plain yoghurt

75 ml water

1 spring onion, finely chopped

1 tablespoon oil

100g fresh, or two blocks frozen, spinach

2 raw eggs (67 used Burford Browns, which are more expensive than most but good ol M&S 6 mixed sizes at about a pound are also good)

avocado (optional)

sunflower, pumpkin, sesame seeds & salt (opt)

Toppings: fresh or steamed spinach leaves, sliced avocado with mixed sunflower, pumpkin & sesame seeds and poached egg OR fresh or steamed spinach with poached egg

Method:

PENSIONERS' DELIGHT: HAMBURGER SOUP, thrifty, low-fat/cholesterol; easy prep & easily digested

A bowl of this North American classic, cousin of the Beef Stew, lightens the mood on a dark autumn night...

A hearty bowlful of beefy deliciousness:'definitely not namby-pamby kids food' 

(The family recipe for Hamburger soup is here)

This wonderfully robust, satisfying soup was a favourite of a 90+ pensioner the Blogger cooked for.

Though originally a more complex family recipe (see above) this simpler version is still full of flavour, comforting and satisfying.

It is cooked on the stovetop but if you're worried about electricity, double the amounts and freeze half for reheating at a later time. There is also a slow cooker version.

Beef is not normally a frugal meat but beef mince is one of the few foods that has actually fallen in price since we entered the cost of living crisis!

Both Waitrose and M&S still offer 4-500g minced 20%-fat beef at £4.25'ish a packet. 

Other grades of mince cost more but don't be afraid of 20%-fat mince.  In 67's experience so far, the fat that is released is good quality; using 67's method, nearly all of the fat is drained away. The flavour of the beef is excellent and in 67's mind, good value.

Like many American supper dishes, 'Burger' Soup is hearty, simple to make, and reheats well.  There is an element of 'kidult' food here - it's a soupy version of the hamburger - but everyone loves it. 

The soup is a godsend one-pan wonder: you only need some warm bread/buns to go with, and a bowl of cucumber slices, tomato wedges & shredded lettuce with yoghurt mayo (bottom of page) for a terrific and decent value 3 course meal.

If beef is not in your food plan, chicken mince is an even lower-fat/cholesterol alternative but flavours won't be as intense. 

Use fresh carrot & potato if you can, or a mix of potato, sweet potato, parsnips and swede.  The other vegetables can be changed or frozen without affecting its deliciousness; if you can find a bag of frozen diced veg, go for it and adjust quantities accordingly.

Cost: approx £2.50'ish (1/24)

Feeds: 4-6 with sides

Ingreds: 

250gm/8.5oz ground beef
1-2 tsp olive oil 
 
1 small onion, or half a fennel (tough outer leaves removed, inner leaves soaked in a mixture of 9:1 water:vinegar 20 mins; in small dice

1 stick celery, thinly sliced

1 medium carrot in small bite-sized pieces 

1/2 bell pepper, topped, tailed, de-seeded and de-membraned, in small dice 
1 clove garlic, grated (opt))
2 med-large potatoes, in small bite-sized pieces OR one potato & equivalent sweet potato, parsnips and/or swede (about 2 generous cups total)

 

1/2 can tomatoes 
3/4c beef or other broth (granules will be fine)
3/4 tsp tomato paste
1 tsp Worcestershire sauce
1/8 tsp salt 
1/8tsp pepper
1/4 tsp oregano

generous pinch cayenne    

          

After soup base is complete: 

       1/2 can tomato soup 
       1 tsp parsley flakes

       1/2 cup frozen peas 

      

Method:

EASY PEASY CHICKEN WITH MUSTARD & MAPLE SAUCE, budget friendly, easy, make ahead

PLEASE TO GO SIMPLIFIED VERSION OF THIS RECIPE

https://67goingon50.blogspot.com/2022/05/pensioners-delight-simple-mustard-maple.html

Turn a supermarket chicken into something special...

Chicken with Mustard & Maple Sauce (half a chicken for 2): 
an easy Sunday lunch for early Autumn

Comments:

'This was really very nice; the poaching left the flesh very tender and the sauce  gave the chicken a lovely lift.  It certainly didn't taste like bargain/economy chicken.'  Retired writer

                 Please leave a Comment in the box below

This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced without the author's written permission.      

MAIN COURSE 'BURGER SOUP: good value, lower-fat/cholesterol, slow cooker, easily digested

Have a look at  Welcome to the Blog

with advice, info & photos on the Nav Bar above

Pleasing, satisfying North American Classic, cousin of the Beef Stew...

updated nov 2025

A hearty bowlful of beefy deliciousness 

This is one for the family favourites' list; even at the regular price of £4.25 for     500gm 20% fat beef mince at Waitrose & M&S.   

Don't be afraid of  20% fat beef; 67 uses it all the time and the fat that is released is usually good quality.  The flavour of the beef is usually excellent and in 67's mind, it's - if no longer a bargain - is reasonable value.

67's method of cooking the mince removes as much fat as possible (making it more suitable for cholesterol-phobes) and boosts meaty flavours.

Like many American supper dishes, 'Burger' Soup is hearty, easy to make, and reheats well.  There is an element of 'kidult' food here - it's a soupy version of the hamburger - but everyone who's eaten it (including the Blogger) loves it. 

As for the chief cook and bottle washer, the soup is a godsend one-pan wonder: you only need some warm bread/buns to go with,  a bit of salad and a thrown-together dessert for a great, satisfying meal.  

To continue the American theme, 67 defrosted some recently baked banana cupcakes and topped them with peanut butter frosting. But quick, easy and more-ish brownies would also work.  

If beef is not in your food plan, turkey or chicken mince is an even lower-fat/cholesterol alternative. 

Use fresh carrot & potato if you can, or a mix of potato, sweet potato, parsnips and swede.  The other vegetables can be changed or frozen without affecting its deliciousness; if you can find a bag of frozen diced veg, go for it and adjust quantities accordingly.

The slow-cooker method is recommended for best flavour but a stove-top version is included.  

The soup freezes well

Cost:  £6.00'ish (10/25), depending on your vegetable cupboard)

Feeds:  6'ish

Ingreds: 

500gm/17.5oz ground beef

olive oil 

 

1 onion or half a fennel, (tough outer leaves removed, inner leaves soaked in a mixture of 9:1 water & white vinegar 20 mins; in small dice

2 sticks celery, in chunks (bite-size for slow cookers; smaller for quick version)

2 carrots, in chunks (bite-size for slow cookers; smaller for quick version)

bell pepper, topped, tailed, de-seeded and de-membraned, in bite-size chunks

2 cloves garlic, grated (opt)

2-3 med potatoes, in bite-size chunks, or a combo of potatoes, parsnips, swede or other root veg (2'ish cups)

1 can tomatoes 

1.5c beef broth (granules or cubes will be fine)

1.5 tsp tomato paste

2 tsp Worcestershire sauce

1/4 tsp salt 

1/4tsp pepper

1/2 tsp oregano

1/8tsp cayenne    

          

       

After soup base is cooked:       

       1 can (any old) tomato soup  (65p at M&S)

       1 cup frozen peas or frozen diced mixed veg (if you can find them)

       Garnish: 1tbsp fresh or 1 tsp dried parsley flakes 

Method:

BANANA PEANUT BUTTER CUPCAKES, thrifty, low-added sugar, leftovers, butter-free, I bowl wonder

Bananas 'n peanut butter will be a popular combo in cupcakes that'll cheer up kids getting ready for school... 

Healthier Banana Cupcakes with Peanut Butter Frosting

'...really like these; the peanut butter complements the banana cupcake.'

photo 4/9/19

Higher fibre Banana Cupcakes - with or without peanut butter frosting - are the perfect lunchbox or weekend treat.  They are a doddle to make and rather healthy, too -- butter-free and with fresh bananas.  Wholemeal flour adds fibre but the results are light and fine-crumbed.

The fluffy banana cupcakes are smeared lightly with peanut-butter frosting, making them a little sweeter than 67's usual offerings.  But they are rather magical and not too sugary.   

The icing can be replaced by a light dusting of powdered sugar but the peanut butter element of the topping will be lost.  OR try melting white baking chocolate and peanut butter in a 2-1 combo for an attractive drizzle.


Cost: £2.00'ish
Makes: 12-24 cupcakes, depending on choice of muffin or fairy cake liners 

Ingred:

    400-500gm/14-16oz unpeeled ripe bananas 

    3 med eggs, beaten
    1 tsp vanilla
    110gm/3.8oz sugar (a mix of white & brown is good)
    175ml sunflower or light veg oil
     255gm/9oz plain flour sifted (replace 1/3 flour with wholemeal to improve fibre) 
    2 tsp baking powder
    1/4 tsp salt
    2 generous tbsp dried unsweetened coconut OR ground almonds

Topping:
   2 tbsp softened dairy or plant
   3 tbsp peanut butter (smooth or crunchy)
   2/3-1 cup icing sugar
   up to 2 tbsp dairy/plant milk

Garnish: finely chopped peanuts (opt)

Method:

    Equipment: 2x12-hole cupcake tin 

1. Line tin with cupcake liners 
2. Preheat oven to 180c/350f 
3. Peel bananas; remove any rotten bits; mash thoroughly in a large bowl
4. Add: beaten eggs, vanilla, sugar & oil; using electric or a stand-alone beaters, whisk until thoroughly blended 
5. Sift in flour, baking powder & salt; whizz just until blended; mix in coconut/ground almonds
6. Fill cupcake liners 2/3 full
7. Bake on top shelf, 15-20 mins, (a cocktail stick inserted into the middle will come out clean) turning tin from front to back 2/3 of the way through 
8. Cool completely
9. Make icing; spread thinly on the top.

Icing

1. Blend butter & peanut butter
2. Add icing sugar in 3 lots, beating in between
3. Check consistency - if icing is too thick, add milk 1/2 tbsp at a time  
4. Spread or pipe thinly on top
5. Garnish with a few chopped peanuts

Comments:

'Delicious! Light, fluffy, moist. The peanut butter complements the banana really well.  None of it is overpowering.  I really like it.' Campaign Manager
'I love peanut butter and these banana buns (Translation: cupcakes) with p.b. frosting are lovely!' Political Agent
'I don't normally eat peanut butter but with the banana flavour, it was good.' Council worker

       More lower sugar baking on NavBar/RecipesII: Low/no sugar...

PLEASE LEAVE A COMMENT

This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.