I have a very special snack 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 bites. 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 muffin-size snack.
They are so very good!
I want to firmly assert that these muffin-size “bites” 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 many more portable energy bites 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
- 1/4 teaspoon fine sea salt (more or less to taste)
- pinch cayenne pepper
- 1/2 cup ground flaxseed meal
- 1/2 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 1/3 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.
Storage: Store in an airtight container in the refrigerator for up to 1 week or the freezer for up to 3 months. The pucks will keep at room temperature (lunchbox, travel, hiking) for about 2 days.
Tahini: An equal amount of unsweetened nut or seed butter, or 1 tablespoon olive oil, can be used in pace of the tahini.
- Category: portable power pucks, snack, lunch
- Serving Size: 1 bite
- Calories: 85
- Sugar: 1.0 g
- Sodium: 139 mg
- Fat: 3.3 g
- Saturated Fat: 0.3 g
- Carbohydrates: 11.2 g
- Fiber: 3.5 g
- Protein: 3.5 g
- Cholesterol: 0 mg