Vegan Red Beans & Rice Minis {oil-free, GF)
Red beans and rice, made into a portable, healthy snack that is baked in a muffin tin! They are vegan. gluten-free, oil-free, and easy to make, too.
Servings: 8 "muffins"
Ingredients
- 2/3 cup water
- 1/4 cup chickpea flour
- 2 teaspoons whole psyllium husks
- 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
- Preheat oven to 400F (200C). Grease or spray 8 cups of a standard size muffin tin,
- In a large bowl, whisk together the water, chickpea flour, psyllium husk, 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.
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
Serving: 1"muffin" | Calories: 110kcal | Carbohydrates: 21.6g | Protein: 4.3g | Fat: 1.3g | Sodium: 74mg | Fiber: 5.3g | Sugar: 0.8g