에 대해 Bindaetteok
Mung bean pancake — traditional Korean jeon
How to Make Bindaetteok (Traditional & Healthy Version)
Bindaetteok, also known as Korean mung bean pancakes, is a beloved traditional snack deeply rooted in Korea’s culinary heritage. Originating from the Joseon Dynasty, Bindaetteok is made by grinding soaked mung beans, combined with assorted vegetables, and pan-fried into savory golden cakes. This dish is popular in street markets, especially in Seoul’s Gwangjang Market, where locals and visitors alike enjoy its hearty texture and nutty flavor. Bindaetteok is a staple in Korea’s banchan culture, often served as part of an array of side dishes or during festive occasions such as Lunar New Year (Seollal) and Chuseok. Its ingredients are simple yet nutritious, making it an excellent vegetarian option. The pancake’s crispy exterior and tender center offer a satisfying bite, with the subtle earthiness of mung beans complemented by fresh vegetables. Bindaetteok pairs wonderfully with fermented foods like kimchi, enhancing its depth of flavor and connecting it to Korea’s rich tradition of fermentation. For health-conscious eaters, Bindaetteok is a smart choice. It is high in plant-based protein, fiber, and essential vitamins, all while being lower in fat than many fried snacks. Its adaptability makes it popular among vegetarians, and it can be easily modified for various dietary needs without sacrificing authenticity.
재료(2 medium pancakes per serving 기준)
- 1 cup Mung beans (녹두 (nokdu), soaked overnight)
- 1/4 cup Kimchi (fermented, chopped) - 선택 사항
- 2 stalks Green onions (파 (pa), finely sliced)
- 1/4 cup Carrot (julienned)
- 1/2 cup Bean sprouts (숙주나물 (sukjunamul), blanched)
- 1/2 tsp Salt
- 1/4 tsp Black pepper
- 1 tbsp Sesame oil (참기름 (chamgireum))
- 1 tbsp Vegetable oil (for frying)
- 1/4 cup Optional: Chopped mushrooms (표고버섯 (pyogobeoseot)) - 선택 사항
조리 방법
- 1
Rinse mung beans thoroughly and soak overnight. Drain and blend with 1/3 cup water until you get a smooth batter.
5 minutes
Use a high-speed blender for extra creamy texture.
- 2
Transfer batter to a bowl. Add salt, black pepper, and sesame oil. Mix well.
2 minutes
Taste and adjust seasoning as needed.
- 3
Fold in chopped vegetables: green onions, carrots, bean sprouts, and optional mushrooms. Stir to evenly distribute.
3 minutes
Do not overmix to maintain a chunky texture.
- 4
Heat vegetable oil in a non-stick pan over medium heat. Spoon batter to form medium pancakes. Flatten gently.
5 minutes
Keep pancakes about 1cm thick for optimal crispiness.
이 음식이 건강한 이유
This Bindaetteok recipe uses minimal oil and loads of vegetables, making it a nutritious and filling snack. Mung beans are low in calories but high in protein, supporting muscle repair and satiety. The fiber content aids digestion, and the fermented kimchi offers beneficial bacteria. It’s a wholesome alternative to heavier fried snacks, suitable for vegetarian and health-focused lifestyles.
Bindaetteok is rich in plant-based protein from mung beans, which also provide fiber, potassium, magnesium, and B vitamins. The addition of vegetables like bean sprouts and carrots boosts vitamin C, antioxidants, and phytonutrients. Sesame oil offers heart-healthy fats, while kimchi introduces probiotics for gut health. This dish is low in saturated fat and cholesterol, making it suitable for most diets.
팁
- 💡Tip 1: Soak mung beans overnight for optimal softness and easier blending.
- 💡Tip 2: Use a non-stick pan to minimize oil and achieve crisp edges.
- 💡Tip 3: Serve immediately for the best texture, alongside tangy kimchi or pickled radish.
보관 및 제공
Store cooled Bindaetteok in an airtight container in the refrigerator for up to 3 days. Reheat in a pan or oven for best texture. Avoid microwaving, as it may soften the pancakes.
가장 잘 어울리는 때: Breakfast or Lunch
영양 성분
| 영양소 | 100g당 |
|---|---|
| 에너지 | 195.0 kcal |
| 단백질 | 8.0 g |
| 탄수화물 | 18.0 g |
| 총 지방 | 10.0 g |
| 식이섬유 | 3.0 g |
