Whether your new year’s resolution is NOT to skip breakfast, or even if you already eat your breakfast every day (good for you!) and want to spice things up, I have a recipe that will get you out of your breakfast rut. We all know that eating breakfast is good for us; it speeds up our metabolism, and helps us avoid those doughnuts in the conference room, but only a few of us eat it every morning. The only way I’m able to get my breakfast before I’m out the door, is to make it ahead of time. One example is my recently discovered grab n’ go mini quiches that take about 30 minutes to prepare from start to finish. Make these ahead of time and freeze.
This vegan, soy free, and gluten free quiche recipe is a complete accident. Linda gave me a bag of Lucini Cinque e’ Cinque (good thing I’m writing, and not saying these words out loud) as Eric and I were almost out the door after the Christmas weekend. She asked me to give it a try. And try I did.
For the non-Italians, Cinque e’ Cinque is a chickpea frittata, made of chickpea flour. Lucini has a line of this chickpea mix already packaged up with instructions on the back, so it’s extremely easy to make. You can find a ready-to-go bag of the delicious Lucini frittata mix at your local grocery, specialty store or you can buy it online. Check HERE for places to buy.
Once I read the instructions on how to make this frittata, I knew it was a breakfast winner – it’s very easy to prepare and only calls for a few simple ingredients, water, chickpea flour, olive oil, and salt. But instead of making one big vegan quiche, I decided to make it in mini muffin tins so they would be easy to freeze and easy to grab for breakfast. I also chopped up whatever I had in the fridge to add different flavors to the minis – roasted peppers, olives, a red onion, pesto, basil, and cheese for Eric.
If you can’t find the Lucini mix, or don’t want to order it, don’t worry! You can use any garbanzo bean/chickpea flour (like Bob’s Red Mill) and follow the recipe below. As soon as I ran out of this stuff, I knew I had to make more. So I went to the store, bought some chickpea flour and made not 1, not 2, not 3, but 4 batches, just to get the measurements right. So this recipe is tried and true.
2 1/2 cups chickpea/garbanzo bean flour
3 cups cold filtered water
3 Tbls olive oil
2 tsp salt
1. Preheat your oven to 500°, and spray a large muffin tin with cooking spray. In a big bowl, whisk the chickpea flour, cold water, oil, and salt. Whisk it really well – make sure there are no lumps when you’re done.
2. Pour the quiche mix into a liquid measuring cup (for an easy pour) and then into your muffin tins.
3. This is where you can either leave them plain (which will still taste great) or add some flavor! I strongly encourage you to do this. Just chop up whatever you want to use and add to the tins.
For starters, I added a chopped, sautéed onion to the mix itself so all of them had onions. But if that’s not your style, just add whatever you wish. Combinations I tried include:
- roasted pepper, basil
- olive, basil
- basil, mozzarella (non-vegan for Eric)
4. Bake for 14 minutes, then slightly open the oven door and bake for another 11 minutes. Remove the pan from the oven. Let them cool on a cooling rack for 10 minutes before serving. They should be smooth and creamy on the inside.
5. Freezing – this is the best part. This recipe will make 12 mini quiches. If you want to freeze them, take them out of the tins after 10 minutes, and let them cool completely. Once cool, wrap each one in plastic wrap and then put in a freezer Ziploc bag. Make sure to get all the air out of the Ziploc (I use a straw to suck all the air out, but that’s just me :)). Once you’re ready to eat, take out of the freezer and microwave for 2-3 minutes.
All wrapped up and ready for the freezer. “NV” denotes the non-vegan minis, so that Eric doesn’t eat all of my breakfast treats
Each quiche is about 110 calories and a great source of protein. A couple of these quiches with your morning tea or coffee and some fruit is the perfect way to start off your day.
Other ideas for serving:
- add herbs to the mix and cook in a large pan so that the frittata gets crispy (and less creamy, like the quiche), serve as an appetizer or a side with dinner
- serve a mini quiche on top of your chili, stew, or soup
Cheers to starting the day off right!