Tex-Mex style black bean frittatas, made with chickpea flour instead of eggs! These are perfect for packing in lunches and keeping around for high-protein snacks, too. They are naturally vegan and grain-free.
I am feeling a wee bit like Wile E. Coyote. Super genius.
I owe it all to black beans.
As well as 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 Mini Frittatas!
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 portable powerhouses:
(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