Whether you love broccoli or tolerate it, this broccoli hummus is a winner. Easy to make, and so convenient for lunches and snacking throughout the week, it’s a recipe to celebrate both deliciousness and good health in one fell swoop….
[Post #5 for 365 days of Portable Power Pucks]
I am feeling a wee bit like Wile E. Coyote. Super genius.
I owe it all to black beans.
And frozen peppers and onions.
Put them together with a cumin & cilantro chickpea flour batter, bake in a muffin tin, and what do you get? Portable, high-protein, crazy-delicious & nutritious Tex-Mex power pucks.
Eat them for breakfast. Pack them for lunch. Tuck one into your bike pouch or purse (been there, done both). Vanquish 4 pm I-could-eat-that-cardboard-box-I’m-so-crazy-hungry cravings. Re-fuel after a turbo run.
And then feel like a super-genius :).
A few quick notes regarding these pucks:
(1) Frozen peppers and onions: I get it, some of you don’t want to use frozen vegetables. Ever. I use them here because they are handy and inexpensive. Plus, all I need to do is thaw them and chop them before adding to the batter. Some brands of frozen peppers and onions come chopped, so simply thaw and drain, but the option at my local grocery store has slices instead. If you have fresh peppers and onions on hand, you’ll want to steam or saute them for about 6 to 8 minutes, until softened, before adding them to the batter. Use what suits your needs!
(2) Baking: You want to bake the pucks until the centers are just set (no more liquid batter), but be careful not to overbake or you’ll end up with a weird, dry bean biscuit. Don’t fret if tops of the pucks will look somewhat dry when they come out of the oven, especially the black beans. That’s exactly how they should look! Once cooled, they will no longer look dry.
(3) Removing from the pan: Wait until the pucks are completely cooled before removing from the pan or they may crack. They hold together beautiful once cooled (even when re-warmed), but when first out of the oven, they need some time to pull themselves together :). If you like, use foil or paper cups to line the pan; this will allow you to remove the pucks before they are completely cooled.
Enjoy, everyone! Let me know if you give these a try!
- ⅔ cup water
- ½ cup chickpea flour
- 2 tablespoons nutritional yeast (optional but highly recommended)
- 2 teaspoons olive oil
- 1-1/4 teaspoons ground cumin
- ½ teaspoon fine sea salt
- 1 15-ounce can black beans, rinsed and drained
- 1 cup chopped peppers & onions (from bag of frozen, thawed drained peppers & onions--like this)
- 2 tablespoons chopped cilantro
- Preheat oven to 425F. Grease or spray 8 cups of a standard muffin tin (or line with paper or foil liners).
- In a large bowl, whisk together water, chickpea flour, yeast, oil, cumin and salt; let stand 5 minutes. Stir in beans, peppers & onions and cilantro. Divide equally among prepared cups.
- Bake in preheated oven for 22 to 27 minutes or until batter is just set at the center. Transfer to a cooling rack and let cool completely in tin. Serve room temperature, chilled, or rewarm as desired.
Additional nutrition highlights:
*Low in saturated fat
*High in dietary fiber
*High in iron
*High in manganese
*High in phosphorus
*High in potassium
*High in riboflavin
*High in thiamin
*High in vitamin C
TGIF, everyone! I hope it is as gorgeous where you are as it is here in Texas.
I wasn’t sure if I would have time to post today due to my work schedule (combined with staying up too late last night watching Project Runway). But I am enjoying being back in a regular posting mode, so I am able to squeeze in a recipe before I head off to pick up Nick from kindergarten.
As you can tell from my recent posts, I am on a quinoa kick; I purchased an abundance of it–white, red, and a bit of black, too–last time we were in Houston. I lose a considerable amount of self-reserve in the bulk foods section at Central Market (one of the best sections anywhere–and I am a lifelong frequenter of bulk foods sections!).
On this past trip, Kevin took one look at my overflowing basket of various bags of dried goods (he and Nick usually wander off for awhile–a long while–as I peruse the bins and scoop away) and asked if I was preparing for the coming apocalypse (it just happens to be one of his areas of expertise in world literature).
No, just preparing for revelations, such as this filling, nourishing, and soooo-delicious broccoli, black bean and quinoa salad.
Have a wonderful weekend everyone!
- 1-3/4 cups water
- 1 cup quinoa
- fine sea salt
- 1 tbsp finely grated lime zest
- 3 Tbsp fresh lime juice
- 3 Tbsp extra-virgin olive oil
- 1 tsp chipotle chile powder
- 1-1/2 tsp ground cumin
- ¾ tsp ground coriander
- 1 15-ounce can black beans, rinsed and drained
- 1 cup packed fresh cilantro leaves, chopped
- freshly ground black pepper
- In a medium saucepan, bring the water, quinoa, and ½ tsp fine sea salt to a boil over high heat. Cover, reduce the heat to medium low, and simmer 14 to 15 minutes until the water is absorbed. Uncover the pan and place the broccoli on top of the quinoa. Recover pan and let stand 5 minutes.
- Uncover pan and fluff the quinoa and broccoli with a fork and spread onto a baking sheet to cool to room temperature.
- In a large bowl, whisk the llime zest, llime juice, olive oil, chili powder, cumin, and coriander. Add the cooled quinoa-broccoli mixture, black beans and cilantro. Toss to combine. Season with salt and pepper to taste.
Anyone who tells a lie has not a pure heart, and cannot make a good soup…Ludwig van Beethoven
- 1 tablespoon virgin coconut oil or oil of choice
- 1 and ½ tablespoons bottled Thai red curry paste (e.g., Thai Kitchen brand)
- 3 14-ounce cans low-salt chicken broth
- 2 teaspoons finely grated lime peel (only the green part)
- 3 tablespoons minced peeled fresh ginger
- 3 tablespoons fresh lime juice
- 1 tablespoon Asian fish sauce OR soy sauce
- 1 and ½ teaspoons natural cane sugar
- 2 tablespoons cornstarch
- 1 pound uncooked deveined peeled medium shrimp, halved lengthwise
- 6 ounces white mushrooms, stemmed, sliced thin
- 4 cups Napa cabbage, cut crosswise into ⅛-inch-thick slices (about 8 ounces)
- Fresh cilantro leaves
- Chopped fresh green onions
- Optional: thinly sliced red chiles
- Heat the oil in heavy large pot over medium heat. Add the curry paste and stir until beginning to stick to pan, about 4 minutes. Stir in chicken broth, lime zest, and ginger. Bring to boil; reduce heat to medium and simmer 5 minutes.
- Combine lime juice, fish sauce, sugar and cornstarch in small bowl until blended.
- Add shrimp, mushrooms and lime juice mixture. Cook until shrimp begin to turn pink, about 3 minutes. Add cabbage; cook until beginning to wilt, about 30 seconds. Divide soup among bowls; sprinkle with chopped cilantro, green onions and chiles. Makes 6 servings.