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Baked Vegetable & Hummus Bites {vegan, grain-free, gluten-free}

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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!’

 

 

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Baked Vegetable & Hummus Bites {vegan, grain-free, gluten-free}


  • Author: Camilla
  • Prep Time: 15 mins
  • Cook Time: 20 mins
  • Total Time: 35 mins
  • Yield: 12 muffin size "bites" 1x

Ingredients

Scale
  • 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
  • 11/2 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

Instructions

  1. Preheat oven to 350F. Grease or spray all 12 cups of a standard muffin tin.
  2. 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.
  3. 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.
  4. Divide mixture among prepared muffin cups, (about a heaping 1/3 cup each), smoothing tops.
  5. Bake in preheated oven for 20 minutes. Let cool in tin 20 minutes before removing from muffin tin. Serve warm, room temp, or chilled.

Notes

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

Nutrition

  • 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

 

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