[Post #30 for 365 days of Vegan, Gluten-Free, Portable Power Pucks]
Whoohoo! We are 30 posts in for this year of portable power pucks! I will post a round-up of all 30 of this month’s pucks tomorrow.
I have a very special puck to cap off this first month; it took some finagling to get it right, but, oh my stars, the final result is a winner.
It’s my hummus and vegetables puck. Forget packing one container of hummus, another of cut-up vegetables. With a few humble ingredients, a muffin tin, and a short spell in the oven, you can savor the two in one convenient, portable puck.
They are amaze-balls.
I want to firmly assert that these pucks are not falafel. Nor are they veggie burgers. Baking this mixture in a muffin tin allows for crispy, roasted vegetable edges, while the combination of chickpeas, tahini and flaxseed meal maintain a creaminess that is undeniably hummus.
Eating a heap of vegetables on the go has never been easier. Or more delicious.
Do be sure to saute (or you can steam) the carrots and broccoli a bit before adding them to the mix; they will maintain their subtle crunch, but also get cooked through.
Here’s to 335 more fantastic, portable pucks in the the days, weeks and months to come!
- 1 teaspoon olive oil (or oil of choice)
- 2 cups finely chopped broccoli
- 1 cup finely grated carrots
- 1 15-ounce can chickpeas, drained and rinsed
- 2 tablespoons tahini (see notes for options)
- 2 cloves garlic, roughly chopped
- 3 tablespoons nondairy milk or water
- 1 tablespoon fresh lemon juice
- 1-1/2 teaspoons ground cumin
- ¼ teaspoon fine sea salt (more or less to taste)
- pinch cayenne pepper
- ½ cup ground flaxseed meal
- ½ cup chopped cilantro or parsley leaves
- Preheat oven to 350F. Grease or spray all 12 cups of a standard muffin tin.
- Heat the olive oil in a large skillet set over medium-high heat. Add the broccoli and carrots, cook and stir for 3 to 5 minutes until softened (add 1 or 2 teaspoons of water to skillet, if needed). Let cool slightly.
- In a food processor or blender, process chickpeas, tahini, garlic, milk, lemon juice, cumin, salt and cayenne until blended and smooth; scrape into a large bowl. Stir in vegetables, flaxseed meal and cilantro until combined.
- Divide mixture among prepared muffin cups, (about a heaping ⅓ cup each), smoothing tops.
- Bake in preheated oven for 20 minutes. Let cool in tin 20 minutes before removing from muffin tin. Serve warm, room temp, or chilled.
Tahini: An equal amount of unsweetened nut or seed butter, or 1 tablespoon olive oil, can be used in pace of the tahini.
Additional Nutrition Highlights:
*Low in saturated fat
*Very low in cholesterol
*High in dietary fiber
*High in manganese
*Very high in vitamin A
*High in vitamin B6
*Very high in vitamin C