▲ Buckwheat pancakes, prepared at the author’s home. Photo by Bethany Carlson
Bing-ddeok (buckwheat pancake) is a traditional food served on special holidays in Jeju. Bing-ddeok dates back over 700 years and the recipe is passed down from generation to generation.
This recipe is not difficult as long as you do not rush it. It takes about an hour to prepare and you can make smaller batches if only serving one or two people. Make sure the batter is watery but not too watery or it will cause air bubbles in the pancake. Also, make sure the pan is not too hot or the pancake will burn or darken.
Ideally the pancake should be a light beige color. It is very filling and quite delicious. For a lower fat recipe, add less oil when frying and to the filling. This is a great gluten-free recipe for people who cannot eat wheat or wheat containing foods.
The recipe is to be served fresh and cannot be stored in the refrigerator or it will get a rubbery texture.
The buckwheat flour in the bing-ddeok contributes a high source of protein and it contains all eight essential amino acids1 making it one of the best sources of high quality, easily digestible protein in the plant kingdom and its 74 percent protein absorption rate make it an excellent meat substitute2.
Buckwheat flour contains 12g of fiber in 1 cup. Research has shown a diet high in fiber can help prevent many cancers, including colon cancer. It is recommended to receive 25-35g of fiber a day. Buckwheat also contributes flavonoids, particularly rutin, which helps in the reduction of high blood pressure. Buckwheat has also been shown to reduce high cholesterol and slow the development of obesity2.
Bing-ddeok provides a high fiber and high protein meal that is rich in many vitamins and minerals such as vitamin C, almost the entire B complex spectrum, vitamin E, phosphorus, magnesium, iron, zinc, copper and manganese which contributes to overall health.
1. Eggum BO, Kreft I, Javornik B (1980). “Chemical- Composition and Protein-Quality of Buckwheat (Fagopyrum esculentum Moench)”. Qualitas Plantarum-Plant Foods for Human Nutrition 30 (3-4): 175–9.
Pancake 5 cups buckwheat flour 8 cups tepid (warm) water cooking oil for frying
Filling 800g radish 100g spring onion 1 tsp salt 1 tsp sesame salt 2 tsp sesame oil
Pancake 1. Mix buckwheat flour in tepid water until a watery batter is formed. Mix well making sure there are no clumps. 2. Heat oil in a pan over low to medium heat. 3. Pour about 50 ml of batter into heated pan (about 20 cm in diameter and 1 mm thick). Try to make it oval shape. 4. Fry each side for about 2 -3 minutes making sure it doesn’t burn. 5. Take out of pan and put on plate (preferably a bamboo plate to prevent condensation from forming).
Filling 1. Cut radish into 5 cm long and 0.3 cm wide pieces. 2. Boil radish until tender (about 10 minutes). Drain well. 3. Cut spring onion into 0.3 cm pieces. 4. Add salt, sesame seed salt, onion and radish into a bowl and mix. Brush the sesame oil on the radish mixture with a cooking brush. It is important not to pour the oil into the mixture or the dish will taste oily. 5. Put 1 tbsp (15 ml) of the filling mixture into middle of pancake, roll the pancake up and press lightly on both edges.
Serve warm or room temperature.
Serves 10 people.
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