Aquafaba, Breakfasts, Chickpeas

Breakfast Aquafaba Vegetable Breakfast Frittata

frittat

Are you looking for an alternative to oats or smoothies for breakfast?

Serves: 8

Ingredients:

4 cups low sodium or no-salt-added vegetable broth

1/2 teaspooon turmeric

1/2 cup nutritional yeast

1/4 teaspoon asafetida or onion powder

black pepper, to taste

1/2 teaspoon (non aluminum) baking soda

2 teaspoons unsalted Dijon mustard

2 cups chickpea flour

5 cups sautéed vegetables of your choice, include onions, mushrooms and greens

1/2 cup raisins or dried currants

1 cup aquafaba (see note)

3 teaspoons apple cider vinegar

2 teaspoons cream of tartar

Instructions:
In a large saucepan, whisk together the broth, turmeric, nutritional yeast, asafetida, black pepper, baking soda and dijon mustard and bring to a boil. Whisk in the chickpea flour, lower the heat and stir continuously until it thickens. Cook for another 2-3 minutes, fold in the veggies and raisins and remove from the heat.

Using an electric mixer, whip aquafaba to stiff peaks, adding apple cider vinegar and cream of tartar as you go.

Fold the whipped aquafaba into the mixture in saucepan until fully incorporated. Pour mixture into a silicone 9 X 13 inch baking pan or cupcake pan and bake at 350 degrees F for 35-45 minutes or until firm and lightly browned on top.

Note: Aquafaba is the common name for the cooking liquid from beans and other legumes like chickpeas. You may know it as the typically discarded liquid found in retail cans and boxes of beans, or as the liquid left over from cooking your own from dried. You want your aquafaba to be the consistency of egg whites. If it’s really runny, you’re better off reducing it by a quarter, by simmering it over low heat, then letting it cool. If it’s too gloppy or firm like jello, it’s been reduced too far and you’ll need to heat it back up with some water. There is a very wide range of concentrations that work, depending on your recipe, so don’t worry too much. Most packages or cans of chickpeas have liquid that’s about the perfect consistency.

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Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

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Chickpeas, Main Dishes, Sweet Potato

Curried Chickpeas and Sweet Potatoes

6 cups sweet potatoes, peeled and diced
1/3 cup water or no sodium vegetable broth
2 teaspoons  no-salt seasoning, adjusted to taste
1 large onion, diced
1 tablespoon fresh ginger, minced
3 cloves garlic, minced or pressed
4 scallions (green onions), chopped
2 large red bell peppers, diced
1-2 tablespoons curry powder
3 cups cooked chickpeas or 2 (15 ounce) cans no-salt-added chickpeas, drained
1 tablespoon cider vinegar

INSTRUCTIONS:

Steam sweet potatoes in a large saucepan filled with an inch of water and fitted with a steamer basket for 10 minutes or until cooked through. Set aside and keep warm.

In another large pot, heat 1/3 cup water and stir in salt substitute, onion, ginger, garlic, scallions, red peppers, and curry powder. Stir, cover, and cook for 3-5 minutes or until vegetables are tender. Add chickpeas and simmer uncovered for 5 minutes. Add vinegar and sweet potatoes and heat for a few more minutes, stirring gently so as not to break up potatoes too much. Add additional water or vegetable broth if needed to adjust consistency.

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Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

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Chickpeas, Dressings and Sauces, Familiar Foods, Main Dishes, Vegan Twists on Old Favorites

Baked Falafel With Tzatziki Sauce

falafel tzatziki sauce

Prep time: 25 mins Cook time: 30 mins Total time: 55 mins
Serves: 2-4 (makes 8 patties)

INGREDIENTS:
1 can cooked chickpeas (15 ounces; about 1½ cups), drained and rinsed
1½ cups chopped kale (or other greens)
1 cup chopped parsley or cilantro
½ cup old-fashioned rolled oats
½ cup chopped yellow or white onion
2 tablespoons lemon juice
2 medium cloves garlic, finely chopped
2 teaspoons ground coriander
2 teaspoons ground cumin
1 teaspoon paprika
Preparation: 
Preheat oven to 375°F. Place all of ingredients into a food processor, and process until the mixture is well blended and starts to stick together. Transfer this “dough” to a medium bowl.
Divide and form the dough into 8 balls (about ¼ cup each), and space them out evenly on a baking sheet lined with silicone baking mat. Moisten your hands with water to help keep dough from sticking to your hands.

Flatten each ball with your hand into a patty that is about 2½ inches in diameter and ½ inch thick.
Bake for 20 minutes and then flip the patties over. Bake another 15 minutes, or until the patties are lightly browned on each side. Let cool briefly before serving.

TZATZIKI SAUCE

Prep time: 20 mins Total time: 20 mins
Serves: 4 (makes 1 cup)

INGREDIENTS:
2 ounces raw, unsalted cashews (about ½ cup)
⅓ cup water
2 tablespoons lemon juice
1 medium clove garlic, sliced
1 cup finely chopped cucumber (I prefer the longer English cucumbers)
2 tablespoons fresh dill (or ½ teaspoon dried)
INSTRUCTIONS:
Place the cashews, water, lemon juice, and garlic into a blender, and let soak for at least 15 minutes (so the cashews can soften).
Blend until smooth.
Add the cucumber and dill to the blender, and blend briefly (you want the final sauce to be a little chunky). Add a little water as needed. Chill for the best flavor. Store covered in the refrigerator, and shake or stir before using.

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Beans, Chickpeas, Crunchy, Recipes

Crunchy, Roasted Chickpeas

Crunchy Chick Pea PNG

Here’s a crunchy snack which travels well and is a great substitute for croutons on a salad. Microwave, Oven and Air Fryer Directions Below.

Prep time: 10 mins

Cook time:

Microwave 12-15 minutes

Oven: See Below 40 mins

Air Fryer: See below

Serves: 4 to 6 (makes 2 cups)

INGREDIENTS
2 cans cooked chickpeas (15 ounces each; or about 3 cups), drained and rinsed
2 teaspoons granulated garlic
2 teaspoons granulated onion
2 teaspoons paprika
INSTRUCTIONS:
Place the chickpeas (after draining and rinsing) into a medium bowl and pat fairly dry with a couple paper towels. Add the garlic, onion, and paprika, and stir with a spoon until the chickpeas are evenly coated.

For Microwave, transfer the chickpeas to a microwave safe plate, lined with parchment paper, making sure the chickpeas are in one even layer. Place the plate in the microwave for 10 minutes. Taste the chickpeas (careful, they may be hot). If they are not crunchy enough, put in microwave for additional 1 minute increments till crunchy. Microwaves vary in wattage so you’ll have to record the time your microwave required.   

For Oven: Remove the baking sheet and stir the chickpeas around, and place back in the oven for another 20 minutes. 
Transfer the chickpeas to a large, rimmed baking sheet lined with parchment paper, making sure the chickpeas are in one even layer. Place the baking sheet in the oven and set the oven heat to 375°F. Roast for 20 minutes.
Remove the baking sheet and stir the chickpeas around, and place back in the oven for another 20 minutes. Turn the oven off and leave the chickpeas in there for 1 hour; this helps dry them out more and ensure maximum crispiness.

Air Fryer:

Fry for 15 minutes until dry. Shake basket once at the midway point.

Air fry until desired crispiness is reached.  Watch carefully at this point to prevent burning.

Eat warm or cold.
NOTES
Notes: Get creative with the seasonings. If you like hot and spicy snacks, try adding a little cayenne pepper or hot chili powder; or try some curry powder and other herb and spice blends  

Microwave Option:

Place chickpeas on plate and cook in microwave for 3- 5 minutes. Your microwave may require more or less depending upon wattage.

I use this to keep air circulating and to help keep chick  peas separated. 

 

Crunchy Granola

4 Seed Crackers

Crunchy Things

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to learn other ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Be Strong, Be Well and Be Green!