Chickpea Flour Veggie Cups
These chickpea flour veggie cups are a regular breakfast around here. They’re a great dose of morning protein and a good way to use up whatever veggies you have on hand. Completely customizable, too. Want cheese? Toss it in. Hate mushrooms? Leave ’em out. These are a delicious way to use the TVP Italian sausage crumbles from my last post!
You start with chickpea flour, which is a gluten-free, high protein product made of ground up chickpeas. It’s also called garbanzo bean flour, besan flour, or gram flour. 1/4 cup of chickpea flour has 5 grams of protein and a not insignificant amount of iron, calcium, and potassium. Pretty good way to start the day if you ask me.
Nutritional yeast gives it a cheesy, nutty flavor that adds to the overall savoriness. I like adding garlic and onion powders, along with Italian seasoning. The black salt, or Kala Namak, is a sulfur-y salt that lends an eggy flavor to recipes, which is perfect for these cups. It smells much stronger than it ends up tasting. (Be warned, the salt is smelly. Like, I can smell it from the stairway smelly. We call it fart salt here because we are highly refined people.) If you don’t have it, substitute sea salt.
You can flavor these chickpea flour veggie cups however you choose. Mix it up and see what spices and veggies you prefer. As long as you stick to about 2 cups of veggies, you’re golden. If you are not using the TVP, you can use some more vegetables, probably up to 1/2 cup more. Sometimes, depending on the veggies you use, you may have batter left over. You can always bake it in a different oven-safe pan, or just overfill your cups like I do.
Let’s make them.
Start by mixing all the dry ingredients together in a large bowl.
Toss in your vegetables and TVP crumbles. For this batch, I mixed red onion, red bell pepper, and mushrooms.
Then, stir in the water. It is a watery batter, so if you see that, know that it’s normal. Use a ladle to transfer the batter into the pan.
I recommend using a silicone muffin pan for these cups because they make removal a breeze. If you don’t have one, use cupcake liners or grease your pan really well. I fill them up to the brim because they don’t really overflow like over-filled cupcakes or muffins tend to do.
After baking for about 40 minutes, let them cool completely.
Then remove them from the pan and enjoy! These chickpea flour veggie bites keep well in the fridge, up to a week.
There you have it! A savory, protein-filled, veggie-rich portable vegan breakfast! Great for snacks and meal prepping, too. Hope you give them a try.
Chickpea Flour Veggie Cups
Equipment
- Silicone muffin pan
Ingredients
- 1¾ cups chickpea flour 210 g
- ¼ cup nutritional yeast 32 g
- 1 tsp baking powder
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp Italian seasoning
- ¾ tsp black salt (Kala namak) May substitute with sea salt
- Freshly cracked black pepper, to taste
- 2 cups mixed chopped vegetables I used 1/2 cup each of chopped red bell pepper and red onion, and 1 cup chopped mushrooms.
- 1 cup TVP Italian sausage crumbles
- 2 cups water
Instructions
- Preheat oven to 375 °F. Place your silicone muffin pan onto a cookie sheet for support. If using a metal pan, grease well or use cupcake liners.
- Gather all dry ingredients (through pepper) and add to a large mixing bowl. Whisk to combine.
- Choose your vegetables and give them a chop.
- Add your vegetables and TVP Italian sausage crumbles (if using) to the dry ingredients and stir.
- Add water to the other ingredients and whisk. Batter will be wet and runny.
- Ladle into a prepared baking pan.
- Bake for 40 minutes. Allow to cool completely. Then, remove from pan and enjoy!