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Healthy Red Beans & Rice “Muffins” {vegan, gluten-free, portable}

Red beans and rice, made into a portable, healthy snack that is baked in a muffin tin! They are vegan. gluten-free, and easy to make, too.

I live in Texas, in a region unfamiliar to many. It’s East Texas, also know as the Piney Woods region. Instead of dry plains and tumbleweeds, we have lush, green forests.

For example, this gorgeous hiking trail, a 5-minute drive from the house:

 

Or Turner Woods, literally just down the street. The winding trails are a heavenly escape for walking, biking or running. Some storms left some larger than usual ponds along the trail; Nick and I decided we needed to stop to skip stones.

Pretty gorgeous, right? This is our Texas.

 

Accents here are as thick as the summer humidity, and the food is arguably more “Southern” than in other parts of the state since this is also know as the ArkLaTex region (Arkansas-Louisiana-Texas). Sure, you can get your fill of Tex-Mex and BBQ, but there is also an ample amount of Louisiana-style spice.

This all lends to the origins of today’s recipe: Spicy Red Beans & Rice, made in a muffin tin (for convenience and portability)

 

I know that I don’t need to make a case for the nutritious combination of beans and rice; it’s been touted for years. Beans and rice make a complete protein, perfect for a plant-based protein option, not to mention a frugal and delicious one to boot.

The voodoo magic that holds everything together in portable, muffin-shaped form is a small amount of chickpea flour and psyllium husk–just enough to make everything stick, much like an egg. Happy eats, everyone!

 

Yield: 8 "muffins"

Healthy Red Beans and Rice "Muffins" {vegan, gluten-free, portable}

Red beans and rice, made into a portable, healthy snack that is baked in a muffin tin! They are vegan. gluten-free, and easy to make, too.

Prep Time 10 minutes
Cook Time 23 minutes
Total Time 33 minutes

Ingredients

  • 1/2 cup water
  • 1/4 cup chickpea flour
  • 1-1/2 teaspoons whole psyllium husk
  • 1 teaspoon olive oil (or oil of choice)
  • 1 teaspoon ground cumin
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon hot sauce (more or less to taste)
  • 1/4 teaspoon fine sea salt (more or less to taste)
  • 1 15-ounce can red beans or light red kidney beans, rinsed and drained
  • 1-1/4 cups cooked brown rice (see notes)
  • 1/2 cup very finely chopped celery
  • 1/2 cup very finely chopped green onions

Instructions

  1. Preheat oven to 400F. Grease or spray 8 cups of a standard size muffin tin,
  2. In a large bowl, whisk together the water, chickpea flour, psyllium husk, olive oil, cumin, thyme, hot sauce and salt. Let stand for 5 minutes to thicken.
  3. Add the drained beans, rice, celery and green onions to bowl, stirring to combine. Divide mixture evenly between prepared cups, smoothing tops and gently pressing down on top.
  4. Bake in the preheated oven for 19 to 23 minutes until rice on top is beginning to brown and pucks appear set (do not worry if they look a bit dry on top; it is a good thing!). Transfer to a wire rack and let cool completely in tin. Run a knife around edges of each "muffin" and gently remove. Serve room temp, rewarm, or serve cold.

Notes

Storage: Store in an airtight container in the refrigerator for up to 3 days or freezer for up to 1 month. Will keep at room temperature (travel, lunchbox, etc) during the day!

 

Nutrition Information

Serving Size

1 "muffin"

Amount Per Serving Calories 110Total Fat 1.3gSaturated Fat 0gCholesterol 0mgSodium 74mgCarbohydrates 21.6gFiber 5.3gSugar 0.8gProtein 4.3g

Did you make this recipe?

Tag @powerhungrycamilla on Instagram and hashtag it #powerhungrycamilla

 

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Althea

Thursday 4th of February 2021

Would this hold together without the oil? I'd really like to try this recipe.

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