These breakfast cups are another easy make-ahead breakfast! They are fluffy, delicious, and healthy. The cups are great on their own, but they also pair perfectly with a side salad.
About Garbanzo Bean Flour
Garbanzo beans are another word for chickpea, so garbanzo bean flour is just ground up chickpeas. If you don’t have garbanzo bean flour, you can make it yourself using dried garbanzo beans or chickpeas. Just add the dried beans to a high-speed blender and blend into a fine powder. Sift out any chunks that haven’t grinded well, and that’s it!
Garbanzo beans are full of vitamins and nutrients. ¼ cup of garbanzo bean flour has 7 grams of protein and 8 grams of fiber, which is about ⅓ of the daily value for fiber. It’s also a great source of iron and potassium. Garbanzo bean flour is a very healthy addition to any diet!
How to Make Chickpea Breakfast Cups
First, sauté the vegetables so they are ready to fold into the chickpea batter. Heat the oil on medium heat and sauté the mushrooms and onions together for about 5 minutes. Next, add the garlic and cook for another 1-2 minutes, then add the spinach and cook for a minute until wilted. Remove from heat and set aside for later.
Lightly oil four ramekins. In a large bowl, whisk together the garbanzo bean flour, 1 ½ cups of water, nutritional yeast, salt, turmeric, and pepper. Bring the remaining 1 ½ cups water to a boil in a medium pot. Reduce heat to medium-high and whisk in the garbanzo mixture. Continue to whisk for about 5 minutes until the mixture is thick.
Fold the sautéd vegetables into the chickpea batter. Pour equal amounts of the batter into the four ramekins. Place in the fridge uncovered for at least one hour. Sprinkle vegan cheese on top if desired and bake at 350 for 20 minutes.
The cups should last covered in the fridge for about 3-5 days.
Nutrition Facts
4 servings per container
Serving Size1 serving
- Amount Per ServingCalories189
- % Daily Value *
- Total Fat
6.2g
10%
- Saturated Fat 0.6g 3%
- Sodium 600mg 25%
- Potassium 368mg 11%
- Total Carbohydrate
25.4g
9%
- Dietary Fiber 8.2g 33%
- Sugars 4g
- Protein 11.6g 24%
- Calcium 5%
- Iron 26%
- Vitamin D 315%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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