Socca pan bread using yellow pea flour

Gluten free pancakes and socca pan bread recipes

 Gluten free vegan socca pan bread Socca, a popular snack or substitute for bread comes from Nice, a French coastal town that enjoys slices of this delicious, hearty bread/pancake throughout the day.


Socca is traditionally made out of chickpea flour and it has a nutty flavour with a dense off-dry texture. These recipes include yellow pea flour to give it a creamier texture. Both pulses are good sources of protein, are gluten free and rank far lower down the glycaemic index than wheat flour. They are thus more filling and nutritious.


Here are some tasty variations you can make at home in your frying pan. It takes some practice to make a perfect pancake, but the flops are never wasted! Basic batter for Socca made from yellow pea flour Mix up the batter in a jug or sealable jar a few hours before cooking your socca.


The batter can be made in bulk and stored in the refrigerator for a few days. Use it for the basic socca or expand it with rice flour and egg to make thin crepes,, roti or wraps


The ingredients: 


• 120ml yellow pea flour (easieser and cheaper) - or use chick pea flour or a combinatio)

• 20ml tapioca flour or potato starch (for flexible strength)

• 30 ml cooking oil (olive and canola mixed are best)

• ½ teaspoon ground cumin and coriander


• Mix till crumbly and add 150ml cold water and stir till creamy

• Check that the viscosity is not too sticky, not too runny – like cream


With leftover socca batter you can make a thinner batter by adding more water, a beaten egg and some rice flour with a little more tapioca flour or potato starch for strength.


How to cook your basic socca pan bread:


• When ready, heat up a heavy based pan till very hot, then turn it down to medium

• Pour in a thin stream of olive/canola oil around the pan until it is coated in a thin layer of oil •

Pour the batter into the pan in a circular motion, starting at the edge, shaking the pan and working inwards until it is coated in batter

• Cover pan with a lid and wait 5 – 8 minutes so the underside gets golden and crispy

• When it looks firm enough, flip over the pancake using a wide egg lifter

• Cover the pan and let the other side cook for a few minutes. Then turn off the hotplate

• Transfer the socca to a plate or a wire rack. Use scissors to make it easier to cut into wedges


Variations on the socca theme:

• Make a number of socca discs and freeze them.

For a quick pizza, add tomato paste, fillings and top with cheese. Grill for a few minutes. Or make a slice and microwave it for a minute.

• Seedy side up! As soon as the batter has been poured into the pan, sprinkle a layer of seeds onto it and sprinkle with salt or other kinds of seasoning and herbs.


Good combos are:

• Pumpkin seeds with salt and black pepper served with tomato or Mexican black bean soup

• Sunflower seeds with salt, mixed herbs and parmesan cheese served with Minestrone soup

• Sesame seeds with salt and coriander powder to have with curry or a spicy soup


Thin pancakes from the basic batter:

Mix 100ml of the socca batter with 1 egg, 60ml rice flour and 15ml more tapioca flour or potato starch. This makes a good batter for thin pancakes to use as crepes or to eat as a substitute for a tortilla or wrap. Once turned, the pancake will become crispy if left to finish off in a warm pan for a few hours.


Recipe by Sue Visser More gluten free vegetarian info and recipes are available at 


Comments are welcome - please enjoy the recipes and share them!

Dried yellow peas (pigeon peas) and traditional green split peas

Gluten free pancakes and socca pan bread

Cook dried split peas - green or yellow, they are high in protein and suit all blood types.


Dried split peas are gluten free, low GI, vegan, low in fat and high in protein and soluble fibre. Cook some pea pulp to make family foods and snacks deliciously satisfying.


Caution: Peas may interfere with fertility in both sexes if eaten in large quantities every day. They contain a chemical called m-xylohydroquinone. This effect is being researched, but don't take chances, they are not a guaranteed contraceptive.

Split peas are cheap and plentiful. Green peas are easy to find. The nutty flavoured yellow split Pigeon peas can be bought from most spice shops, or health shops. They are worth the effort to find.


Yellow split peas are also called "pea dhal"

Yellow and green split peas suit all blood types. Yellow peas, also called Pigeon peas have a nutty mild taste and make an exellent ingredient to boost the nutritional value of vegetarian food, both sweet and savoury. They are gluten free, low GI, vegan, low in fat and high in protein. They contain soluble fibre that helps to optimise cholesterol.

Green split peas are easy to find in most supermarkets

Green split peas are well known as a basic vegetable soup ingredient, but with these recipes you can also transform them into croquettes, koftas and other tasty snacks. However, yellow split peas are more versatile, especially for making sweetmeats, desserts and biscuits. Look out for the yellow pea flour to use for baking.

How to cook a whole bag (500g) of split yellow or green peas

Tip the packet of split peas into a large basin and cover them with at least 5cm of water.

Leave this to soak overnight.


  • Green or yellow peas can be prepared with this method. Both types of peas form the basis of many dishes, but in terms of flavour they are not interchangeable.
  • Soak your packet of peas in water overnight.
  • Then rinse them well in a sieve and place them in a very large pot.
  • Add water; enough to equal the layer of peas. Leave plenty of space in the pot. Close the lid.
  • Do not add any salt at this stage or the peas will stay hard.
  • On full heat, bring the pot to the boil. It tends to bubble over, so keep an eye on it. Then turn to low and allow to simmer for at least an hour. The peas must be soft enough to smear between your fingers and most of the water should be absorbed.
  • Turn off the heat and allow the pea pulp to cool down. Make sure that the bottom layer does not burn or dry out. You may need to add a little water to prevent this.


Cooked pulp begins to slputter in the pot. Remove pot from stove when t is soft enough to smear between two fingers and most of the water has been absorbed. Now we season it and pack it into containers to keep in the freezer. The yellow pea pulp makes a good dhal or hummus substitute. The green pea pulp or porridge is known as “snert” by Dutch people. In England, it is the famous "peas porridge hot, peas porridge cold." And of course, "mushy peas."

Add half a teaspoon of bicarbonate of soda to neutralise the pea pulp. Do not add any more or it will leave a “soapy” taste.

Stir in 1 - 2 teaspoons of L-glutamine (an amino acid) or its other form: MSG, to the mixture to reduce “gassiness.” This also reduces the amount of salt you need to add. Contrary to popular belief, glutamate is a chemical the body makes out of the amino acid called glutamine. Glutamine + sodium = MSG. It helps with digestion and the prevention of gas, flatulence and "musical" beans. MSG is naturally present in foods like parmesan cheese and tomatoes.

Add 1 - 2 teaspoons of extra salt to taste, if needed.


What to do with your pea pulp

Congratulations! Now you have a pot of pea pulp that forms the base of many a nutritious vegetarian meal. Pack it into small tubs and store them in the freezer. Keep one or two tubs in the fridge, but use them within a few days because they begin to ferment.

Now for a delicious bowl of pea soup! Cook leeks and potatoes in stock and add the cooked green pea pulp. Season well and enjoy is as "snert" if you are Dutch, like my husband.


Use the yellow pea pulp to thicken up stews, curries and hearty soups.


Transform yellow pea pulp into a delicious substitute for dhal or hummus, so they suit all blood types. As you know by now, chick peas used to make hummus are exclusively for type O1 (secretors). Lentils used for dhal don’t agree with blood type B or O1. But your new pot of yellow pea pulp suits everybody!

Use the recipes below to make a variety of meals, snacks, soups and sweetmeats from dried peas and pea flour.


Baked yellow or green pea croquettes/koftas

Yield: 6 - 8 croquettes, also known as koftas. Baking time 10 – 15 minutes.


Make more if you need to by doubling up the mixture

  •                 1cup (250ml)cooked yellow pea pulp     
  •                 1/2 cup (125ml) rice flour. You can add a suitable binder like 15ml tapioca flour.

                           Add more flour or binder (to suit) if the mixture is too sloppy and like cement.

  •                 1/2 teaspoon (2.5ml) natural salt. Cumin is optional
  •                 1 medium onion, finely chopped
  •                 Fillings: finger sizes strips of feta or farm cheese
  •                 Oil to sperad over the baking sheet and roll the dough in.

1 Mix up the pea pulp, onions, seasoning and flour into a paste.


2 Work the ball of dough into a soft, but mouldable consistency. Keep wetting yor hands and work gently to prevent stickiness and breaking.

3 Divide the dough into six or eight pieces. Place them on a baking sheet that is covered with a generous splosh of olive oil.

4 Roll each piece of dough into a sausage  shape and press a hollow down the middle into which you put a piece of cheese.


5 Work the cheese into the dough and form it into an oblong croquette.

6 Gently place each croquette onto the oiled baking sheet and flip it over to coat each side in oil.

7 Bake them for 10 - 20 minutes in the middle of a hot oven at about 180 degrees centigrade. You can cook other dishes at the same time. Switch off the oven and they will firm up as they cool down.

A few variations to try:

  • Add slices of onion, red peppers and wedges of butternut in between the croquettes.
  • Sprinkle sesame seeds over the croquettes. Add mustard seeds, cumin and crushed almonds.
  • Use green pea pulp for a surprisingly tasty variation. Add some mustard powder to the mixture for some extra zing. Instead of coating the croquettes in bread crumbs, used ground up almonds or sesame seeds.
  • Change the shape and leave out the cheese to make little burgers. You can mix in some grated parmesan cheese. Try spicing them up with some cayenne pepper.
  • Make flat cake. Spread the same mixture onto the oiled baking sheet to an even thickness of about half a centimetre. Coat the whole surface with *pumpkin or *sunflower seeds. Use ground-up almonds or crushed walnuts if you need to accomodate all the blood types.

These bakes are delicious both hot and cold. Keep them for lunch boxes, for snacks. They make a good substitute for a meat portion. They freeze well and are convenient to warm up or enjoy cold as snacks or even dunked into a bowl of soup.  Vegans can omit the cheese filling and replace it with a nut or dried fruit paste.

In Middle Eastern dishes, these yellow pea croquettes can replace the lamb koftas. Serve on a bed of lettuce with chunks of *tomato and *cucumber and a few spicy chilli dips and yoghurt or amasi (African fermented milk.)


Go Dutch, Go Green!

In Dutch dishes, these green pea croquettes are a good substitute for mashed potatoes. Serve the green croquettes with a crunchy whole grain mustard sauce, red cabbage and stewed apple.


Dhal need not be boring

Traditional Indian dhal is a sloppy mixture of cooked *lentils. Use cooked yellow pea pulp for a lovely variation to suit all blood types. Heat up a a cup of the pea pulp. Mix in salt, cumin, ground-up coriander and a little curry powder. Lastly blend in some olive oil. This also makes a good alternative to hummus, made from *chick peas. Both are great to use for dips and also make a nice spread to jazz up a boring rice cake.


Yellow pea flour - also known as Pigeon pea flour is cheap, gluten free and very handy


If you don't have time to cook up a whole pot of yellow peas, use the flour. It is available in Indian spice shops or some of our supermarkets and costs less than R20 for 500g. good value in any currency! The flourcan be used to thicken soups sauces and gravies.


Yellow pea flour can also be used as 50% of your wheat flour substitution when combined with rice flour and a little sago or potato flour to add some binding. Try these two new recipes I have perfected. They are high in protein, very tasty and satisfying and a good staple food for vegans.


Socca from Nice in France (a variation with yellow pea flour)


I tasted the real socca in Nice and I agree, it is a staple food! They spread a paste made of ground up chick peas, olive oil, salt and boiling water onto a hotplate or heavy pan. When crispy on one side it is turned over. The socca is cut into wedges and eaten instead of bread. Chick peas only suit blood type O secretor so use yellow pea flour. it makes a firmer slice of socca for a fraction of the cost - and it suits all blood types.


The dough is mixed and left to stand for an hour or two:


     1 cup boiling water with 1/2 teaspoon salt

     3/4 cup yellow pea flour

     1 tablespoonn tapioca or potato flour (to bind)

     1 teaspoon baking powder

     1 tablespoon olive oil


When ready to cook,  heat up a heavy flat pan and keep on medium heat. Add a slick of live oil and spread out the paste with a spatula. It should be quite sticky, so keep dipping your spatula in a cup of water or tap it flat with wet fingertips. When it begins to brown on one side, flip it over and allow the other side to cook. It can be cut into 4 to make the turning easier. Socca keeps well and is a handy, nutritious snack. Very filling!


Yellow pea slices to fry or use as a cheese substitute


I was trying to make instant dhal, but this fabulous new lump of pea paste turned out to be a winner. It makes a solid, firm block that can be sliced, kep in the fridge or fleezer and used as something to fry with potato wedges and black mushrooms. The cold slices are delicious with a salad roll if you don't eat cheese. It tastes better than tofu!


Mix up the slurry in a ceramic bowl and place a lid on it. Pour over a 1 cm layer of cold water to prevent a hard crust from forming. Microwave on full for 5 minutes


     1 cup yellow pea flour

     1 cup boiling water

     1 vegan herb stock cube. Salt or pepper ot other seasoning to taste. 

     1 tablespoon tapioca or potato flour to bind

     1 tablespoon olive oil (you can try coconut oil)


When done, allow the dish to cool down completely before tipping it out. Then  slice it and eat as is for a substitute for Feta cheese. 1 cm slices can be fried in coconut oil and dusted with smoked paprika or sesame seeds and some black pepper. Yum!


Haleem, a hearty, spicy soup in a jiffy


Fry up some onions, grated ginger celery, shredded cabbage, diced potato, carrots and any other vegetables you have. Add a few cups of boiling water, salt stock cubes and a curry masala. haleem typically has cumin, coriander, cinnamon, tumeric, a few cloves and ginger. Add half a can of tomato relish and cook till the potato is tender. Then mix up a few tablespoons of yellow pea flour in some water (to prevent lumps) and stir it into the soup. Keep on stirring to thicken the soup. Adjust the spices. Serve 

with gluten free bread. Sourdough bread is OK for some people who are sensitive to normal wheat because the fermentation of the yeast reduces the gliaden,, so it is less disruptive.  


*Blood type reminders.

Yellow and green split peas, onions, butternut, sweet red peppers, farm cheese, a little feta cheese and rice flour suit all blood types.

*Potatoes are not really good for blood type O and A and B2 (non-secretor.)

* Tomatoes  - not for A1 and B1 (the secretor variant)

* Pumpkin seeds not for B and AB2 (non secretor)

* Sunflower seeds only for blood type A. (I know we like to cheat a little!)

* Chick peas only suit O1, the secretors

*Lentils do not suit B's or O1 the secretor.

More information about your blood type, baking ingredients and binders


at our website: 





Yellow pea koftas and baked squares - enjoy!