Baked Vegetable & Hummus Bites {vegan, grain-free, gluten-free}
Servings: 12 muffin size "bites"
Ingredients
- 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
Instructions
- 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.
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.
Nutrition
Serving: 1bite | Calories: 85kcal | Carbohydrates: 11.2g | Protein: 3.5g | Fat: 3.3g | Saturated Fat: 0.3g | Sodium: 139mg | Fiber: 3.5g | Sugar: 1g