Today is the last day of my month of portable power food (I’ll do a round-up of all of the recipes in a separate post), all of which I designed for staying on track through January in particular, but all year round, too.
I’ve written only one savory option so far (Paleo Almond Flour Mushroom Muffins), so I am squeezing in one more on for this final post of the series. As good as the other recipes are, I have saved the best for last. It is extraordinary. Rock-your-world-worthy. A year from now, you will have made the recipe more times than you can count.
I’m talking about my Mini Chickpea Flour Quiches.
Here is a brief list of their attributes:
*Super-easy to make
*Super-fast to make
*Extremely frugal (aka cheap :))
*Vegan (egg-free and dairy-free)
*Endlessly versatile flavor combinations
*Filling and satisfying
*Low in calories
*High in protein (8 grams per quiche)
*High in fiber (7.2 grams for the basic batter–even more once you add vegetables)
*And, most importantly, incredibly DELICIOUS! Creamy and custardy like traditional quiche, plus the outside edges are slightly crisp like a traditional crust.
It’s all about the chickpea flour. Chickpea flour is simply finely ground dried chickpeas. It goes by many names, such as garbanzo bean flour, besan, cici flour and gram flour, and is used in cuisines all over the world, including India, Pakistan,Myanmar (Burma), France, Spain, Italy, Morocco, and throughout the Middle East. It is naturally gluten-free and grain-free and can be used in many ways similar to wheat flour, but also in extraordinary ways to make creamy and crispy savory and sweet dishes.
Chickpea flour is a very inexpensive gluten-free flour. You can find it in the health food section of most grocery stores, at natural food stores (including the bulk food section) , and in many Southeast Asian and Middle Eastern markets. Keep in mind, though, that if you are following a strict gluten-free diet, you’ll want to buy a certified gluten-free brand, like Bob’s Red Mill (it is the most commonly available option anyway).
To make these quiches, simply mix chickpea flour with water, olive oil, salt, plus any herbs and spices you like. Add some vegetables of your choice (cooked vegetables work best, or finely chopped/ shredded raw vegetables), ladle into greased muffin cups, and bake. That’s it!
The resulting “quiches” are great travelers for breakfast, lunch or snacks on the go, plus they keep well in the refrigerator for up to a week or the freezer for several months.
Real men (and women and children) do eat quiche; make these and see.
- Essential Batter:
- 3 tablespoons olive oil
- 2–1/2 cups (300 grams) chickpea flour
- 3 cups water
- 2 teaspoons fine sea salt (use 1-1/4 tsp if using table salt)
- 1/2 teaspoon freshly ground black pepper (or hot sauce of choice)
- 1 to 1-1/2 cups chopped lightly cooked vegetables OR finely chopped /shredded raw vegetables
- 1 to 2 cloves garlic, minced (optional, but really good)
- Herbs (fresh or dried) and spices of choice
- Preheat the oven to 500°F. Grease the cups of a 12-count standard muffin tin with oil.
- In a large bowl, whisk the flour, water, 3 tablespoons oil, salt and pepper until blended and smooth. Stir in the vegetables (I used 2/3 cup chopped roasted peppers and 3/4 cup steamed kale in the photos) and garlic.
- Divide the batter evenly among the prepared cups.
- Bake for 12 minutes.
- Crack open the oven door to release steam. Close the door and bake for 10 to 15 minutes longer, until golden brown.
- Transfer the pan to a wire rack and cool for 15 minutes. Carefully remove the quiches from the pan. Serve warm or let them cool completely before serving.
*The nutrition calculations were completed using the essential batter, not any additional vegetables.
*Store the quiche in an airtight container in the refrigerator for up to 1 week or in the freezer for up to 3 months.
*Full-Size Quiche: Pour the batter into a greased 9-inch pie plate. Bake for 30 to 35 minutes.
- Category: dinner, snack, lunch, breakfast
- Serving Size: 1 quiche
- Calories: 182
- Sugar: 4.5 g
- Sodium: 322 mg
- Fat: 6 g
- Saturated Fat: 0.8 g
- Carbohydrates: 25.3
- Fiber: 7.2 g
- Protein: 8 g
- Cholesterol: 0