Zesty Chickpea Muffins – Egg free, Nut free, Gluten free. Great for lunch boxes!

Zesty Chickpea Muffins

Looking for a nut free and egg free nutritious, filling snack to throw in the kids’ lunch boxes? Or do you wish you had a quick easy breakfast you can eat on the way to work or school drop-off? Then whip up a large batch of these great mini-muffins and share them around the family. If they’re not all devoured the day they are made, then store the rest in the freezer and pop one or two in the microwave for 10 seconds to defrost. Not only does multiple-food-allergic 4 year old Kai enjoys these, but his food-fussy 5 year old brother asks for two in his lunch box each day. Winner!

These Zesty Chickpea Muffins are naturally top 8 allergen free: no dairy, wheat, eggs, tree nuts or peanuts. Perfect for lunch boxes at schools that ban nuts and eggs.  They are also high in fibre and protein, keeping those tummies fuller for longer. If gluten is not an issue for your family, simply replace the rice and starches for 2/3 cup wholemeal wheat flour and leave out the water.

For some variations, try butter beans (lima beans) instead of chickpeas, or add some grated carrot for extra vitamins and minerals.

If you have a Thermomix or similar food processor that mill grains and seeds, use this recipe: Zesty Chickpea Muffins – Egg free, Nut free, Gluten free (Thermomix or food processor method)

Otherwise use the hand mix method: Zesty Chickpea Muffins – Egg free, Nut free, Gluten free (Hand mix method)

This recipe was inspired by the Culinary Institute of America’s recipe: Lemon Chickpea Breakfast Muffins (contains gluten, nuts, and eggs).

Zesty Chickpea Muffins – Egg free, Nut free, Gluten free (Hand mix method)

Serves 36
Prep time 10 minutes
Cook time 20 minutes
Total time 30 minutes
By author Juanita Sanganithy
These egg free, gluten free Zesty Chickpea Muffins are a healthy treat for the kids' lunch boxes or a great quick breakfast option.

Ingredients

Wet ingredients

  • 1 tin [400g] Chickpeas (= 230g [8.1oz] drained chickpeas)
  • Zest_of 1 Lemon
  • Zest_of 1 Orange
  • 2 tablespoons Lemon juice (freshly squeezed)
  • 2 tablespoons Orange juice (freshly squeezed)
  • 1/4 cup Coconut oil (or extra virgin Olive oil)
  • 1/4 cup Water

Dry ingredients

  • 70g (2.5oz) SWEET white rice flour
  • 1 tablespoon Ground chia (Optional)
  • 50g (1.8oz) Tapioca starch
  • 50g (1.8oz) Corn starch (or 65g [2.3oz] Potato starch)
  • 1/3 cup Sugar (Coconut sugar or raw sugar)
  • 1.5 teaspoons Cream of Tartar
  • 1 teaspoon Bicarbonate of Soda (Baking soda)

Directions

Step 1. Preheat oven to 180ºC (350ºF). Grease or line two mini muffin tins (36 mini muffins) with mini cupcake papers.
Step 2. Rinse and drain chickpeas.
Step 3. Puree or mash chickpeas with all wet ingredients, ensuring there are no lumps.
Step 4. In a separate bowl, mix all dry ingredients.
Step 5. Gradually add the dry mixture to the wet mixture, stirring until well combined.
Step 6. Add one tablespoon of mixture to each mini muffin paper and bake for approximately 20 minutes, or until a skewer inserted into one comes out clean. (If using 2/3 cup wheat flour instead of rice and starches, 10-15 minutes in the oven should be sufficient).
Step 7. Cover with a tea towel for 5 minutes, before turning out of tins and onto a wire rack to cool.
Step 8. Enjoy!

Note

If gluten poses no issues for you, use 2/3 cup of wholemeal wheat flour instead of the rice flour and starches. You may also leave out the water.

Freeze mini muffins in a zip-lock bag and defrost in the microwave for 10 seconds before adding to your lunch boxes.

Zesty Chickpea Muffins – Egg free, Nut free, Gluten free (Thermomix or Food Processor method)

Serves 36
Prep time 10 minutes
Cook time 20 minutes
Total time 30 minutes
These egg free, gluten free Zesty Chickpea Muffins are a healthy treat for the kids' lunch boxes or a great quick breakfast option.

Ingredients

Dry ingredients

  • 70g (2.5oz) Sticky white rice (e.g., sushi rice, arborio rice)
  • 1 tablespoon Chia (Optional)
  • 50g (1.8oz) Tapioca starch
  • 50g (1.8oz) Corn starch (or 65g [2.3oz] Potato starch)
  • 1/3 cup Sugar (Coconut sugar or raw sugar)
  • 1.5 teaspoons Cream of Tartar
  • 1 teaspoon Bicarbonate of soda (Baking soda)

Wet ingredients

  • 1 tin [400g] Chickpeas (= 230g [8.1oz] drained chickpeas)
  • Zest_of 1 Lemon
  • Zest_of 1 Orange
  • 2 tablespoons Lemon juice (freshly squeezed)
  • 2 tablespoons Orange juice (freshly squeezed)
  • 1/4 cup Coconut oil (or extra virgin Olive oil)
  • 1/4 cup Water

Directions

Step 1. Preheat oven to 180ºC (350ºF). Grease or line two mini muffin tins (36 mini muffins) with mini cupcake papers.
Step 2. Mill rice and optional chia for 1 minute, speed 9 (high speed).
Step 3. Add remaining dry ingredients to TM bowl and mix for 15 seconds, speed 5. Pour into a separate bowl.
Step 4. Rinse and drain the chickpeas. Add to the TM bowl along with all other wet ingredients. Puree for 10 seconds, speed 9.
Step 5. Insert the butterfly attachment. Turn to Speed 3 (low speed) and gradually add the dry mixture until well combined.
Step 6. Add one tablespoon of mixture to each mini muffin paper and bake for approximately 20 minutes, or until a skewer inserted into one comes out clean. (If using 2/3 cup wheat flour instead of rice and starches, then 10-15 minutes in the oven should be sufficient.)
Step 7. Cover with a tea towel for 5 minutes, before turning out of tins and onto a wire rack to cool.
Step 8. Enjoy!

Note

If gluten poses no issues for you, use 2/3 cup of wholemeal wheat flour instead of the rice and starches. You may also leave out the water.

Freeze mini muffins in a zip-lock bag and defrost in the microwave for 10 seconds before adding to your lunch boxes.

February 4, 2015 Permalink
Categories: Recipes Tags: , , , , , , , , ,

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