Lately I’ve been creating recipes to make snacks that keep well at room temperature, are nutritious, tasty, and easy to transport. These savory muffins made with chickpea flour (garbanzo bean flour) certainly fit the bill. Chickpea flour is very high in protein (22%) and fiber (10%). To flavor the muffins I use parmigiano reggiano, dried oregano, and either sundried tomatoes or peas. Each of these muffins has 185 kcalories, with 15 grams of protein, 15 grams of carbs, 3 grams of fiber, and only 7 grams of fat. The calories are about a third each from protein, carbs, and fat, which is the right balance if you have a desk job and don’t do a lot of cardio exercising (because for that you would need more carbs). I am eating them in between meals to gain lean weight, but you could just as easily use them as meal replacement to lose weight. For any diet it is important that the food is delicious and not a lot of hassle. These muffins are easy to bake and you can bake a batch of them in the weekend for the rest of the week. Here’s how.
I started making them with sundried tomatoes, but thanks to Paola I discovered I like them even better with peas.
For 6 muffins (you can easily double the recipe for 12)
150 grams (1 cup) chickpea flour
150 grams (2/3 cup) skyr or low-fat quark
2 tsp baking powder
1 Tbsp dried oregano (optional)
50 grams (1.8 oz) sundried tomatoes, minced, or 100 grams (2/3 cup) peas plus 1/4 tsp salt
50 grams (1.8 oz) grated parmigiano reggiano
freshly ground black pepper
Preheat the oven to 180C/350F.
Combine the dry ingredients (chickpea flour, grated parmigiano, baking powder, pepper, and salt, if using) in a bowl. Add the oregano if using. (I now usually make them without for a more mellow flavor.)
The sundried tomatoes are already very salty, so do not use any salt when you use them.
Stir to mix.
Combine the wet ingredients (eggs and skyr) in a bowl.
Stir to mix.
Add the wet ingredients to the dry ingredients.
Stir to mix.
If using sundried tomatoes: you can either use them from a jar or completely dry (in which case they may need to be reconstituted in water first). In either case, pat them dry and mince them.
If using peas: blanch them for a couple of minutes (the microwave is great for this). If they were frozen, they may already have been blanched. Unless you grow your own peas, frozen peas are actually better quality than ‘fresh’ peas, because they are at their best when frozen right after they have been picked. After picking they quickly lose flavor.
Fold the sundried tomatoes or peas into the batter.
Line a muffin tin with paper muffin cups.
Fill the cups with the batter.
Bake at 180C/350F until a toothpick inserted in the center comes out clean, 20 to 25 minutes.
Take them out of the tin to cool. The muffins will keep for several days at room temperature and at least a week in the refrigerator (bring to room temperature or nuke for 10 seconds in the microwave before eating). Every morning I take some from the fridge, wrap them in cling film, and bring them to work.