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.
- 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
- Preheat oven to 400F. Grease or spray 8 cups of a standard size muffin tin,
- 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.
- 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.
- 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.
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!
- Category: lunch, snack
- Serving Size: 1 "muffin"
- Calories: 110
- Sugar: 0.8 g
- Sodium: 74 mg
- Fat: 1.3 g
- Saturated Fat: 0 g
- Carbohydrates: 21.6 g
- Fiber: 5.3 g
- Protein: 4.3 g
- Cholesterol: 0 mg