Chickpea Breakfast Cups

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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.

My cat, Pip, patiently waiting to try a chickpea breakfast cup.

The cups should last covered in the fridge for about 3-5 days.

Chickpea Breakfast Cups

5 from 5 votes
Recipe by Allie SchneiderCourse: BreakfastsCuisine: AmericanDifficulty: Intermediate
Servings

4

servings
Prep time

30

minutes
Cooking time

30

minutes
Calories

189

kcal
Resting Time

1

hour 
Total time

2

hours 

Ingredients

  • 1 cup garbanzo bean flour

  • 3 cups water, divided

  • 1/2 cup diced onion

  • 1 cup diced mushrooms

  • 1 cup fresh chopped spinach

  • 2 cloves garlic, minced

  • 1 tablespoon olive oil

  • 1/4 cup nutritional yeast

  • 1 teaspoon salt

  • 1/4 teaspoon turmeric

  • 1/8 teaspoon black pepper

  • shredded vegan cheese, to taste (optional)

Directions

  • Heat olive oil in a pan over medium heat and sauté the onion and mushrooms for about 5 minutes. Add the garlic and sauté for 1-2 more minutes, until fragrant. Add spinach and cook until wilted, about 1 more minute. Remove pan from heat and set aside.
  • Lightly grease 4 ramekins.
  • In a large bowl, whisk together the garbanzo bean flour, nutritional yeast, turmeric, salt, pepper, and 1 ½ cups water.
  • Bring the remaining 1 ½ cups of water to a boil in a medium pot. Reduce heat to medium-high and pour the garbanzo mixture into the boiling water, whisking constantly for about 5-8 minutes until thick. Remove from heat and fold in sautéd vegetables.
  • Working quickly, pour the garbanzo mixture evenly into the 4 ramekins and let sit uncovered in the fridge for at least an hour. Once the mixture has firmed up, top with vegan cheese and bake at 350 degrees fahrenheit for 20 minutes.

Notes

  • The vegetables in this recipe can be replaced with any vegetable of choice.
  • Nutrition facts calculated without vegan cheese.

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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