This plant-based quiche is easy to make and is a delicious meal for breakfast or lunch. It’s a delicious way to add more veggies into your family’s meals.
You’ll be surprised how easy this recipe is to make, especially if you’ve tried to make quiche before. I used to think I needed eggs or tofu to make a delicious quiche, but no more. You can enjoy a French-style quiche with garbanzo bean flour! This is such a versatile flour–it’s just amazing what you can do with it!
I wish I had a picture of my guys’ faces when they bit into these delicious mini quiches! They were lit up like a Christmas tree! And I must have heard half a dozen times, “You need to make this again!” And I certainly will, because they’re not only tasty and healthy, but so easy to put together!
Why I love Mini Chickpea Quiche
- Easy to make
- Low-fat and cholesterol-free
- Filled with colorful vegetables–think antioxidant power
- Creamy in every bite
- Garbanzo flour gives me plenty of protein
- Filled with fiber to help with weight loss and better blood sugar control
- Soy-free for people with allergies
- Gluten-free and oil-free
- I love French dishes that will love me back (with more healthy perks)
What do I need to make these mini quiches?
- Frozen or fresh spinach
- Red Bell Pepper
- Roma tomatoes
- Garlic cloves
- Garbanzo flour
- Lemon or Pineapple Juice
- Sage
- Salt
How easy are these to make?
Lightly steam the spinach, tomatoes, and bell pepper. I thawed the frozen spinach in the microwave, cooking it for 4 minutes. Mix in the diced garlic or some garlic powder. Then set the mixture aside.
In a blender, whizz the water, flour, juice, sage, and salt (if using fresh sage, cut the leaves into small pieces before adding to the blender). Process until smooth and creamy. Add additional water, if needed to make a smooth batter.
Pour the batter into a mixing bowl, then stir in the steamed vegetables. Now you’re ready to poon the batter into silicone baking cups or a non-stick muffin pan. Bake in a preheated 400-degree oven for 30-35 minutes. The mini quiches are done when a toothpick comes out clean and the tops are golden brown. Allow to cool thoroughly before removing them from their baking containers.
That’s it. It’s like making muffins–it’s so easy!
Chef’s Note
- You can vary the vegetables to mix in your mini quiches. You could add mushrooms, broccoli, and onions and they will taste amazing.
- Try roasted vegetables for a delightful change.
- This recipe makes 1 1/2 dozen mini quiches.
More on Garbanzo Flour
I recently bought a flour mill with milling stones that allow me to grind my own garbanzo flour. I just love it! If you’d like the freshest flours for home baking, I really recommend getting your own mill. But you can also find garbanzo flour (sometimes called besan in Middle Eastern stores) in your local grocery store and it will work perfectly.
Garbanzo flour is simply finely ground dried chickpeas (garbanzo beans). It has been used for centuries in Indian, Middle Eastern, and Mediterranean dishes. It makes a great egg substitute in vegan or plant-based recipes and can be used in both sweet and savory dishes. It is high in protein and fiber, making it an excellent addition to your meals. If you’re baking gluten-free bread, you can rev up the fiber and protein by adding some garbanzo flour in the mix (most commercial gluten-free flours tend to be made mainly with rice flour which is not as fiber-rich as whole-wheat or garbanzo flour).
You can also make an egg substitute for other baking projects–mix an equal part of water with the garbanzo flour to equal one egg (1 1/2 tsp garbanzo flour + 1 1/2 tsp water = 1 egg).
Garbanzos HealthBites
One cup of garbanzos or garbanzo flour gives you 12.5 grams of health-building fiber. This is o great benefit if you have diabetes, helping you to regulate your blood sugars and even help reverse your type 2 diabetes. A 2014 study showed that it can even reduce inflammation for people with type 1 diabetes. A 2018 review of meta-analyses found that a high fiber diet may help lower blood glucose levels and reduce the risk of developing type 2 diabetes. Women should normally get 25 grams of fiber per day while men should aim for 35 grams. However, if you are trying to reverse pre-diabetes or type 2 diabetes, aim for 35 grams.
Mini Chickpea Quiche
Ingredients
- 10 oz Package of frozen spinach
- 1 Red bell pepper, cored and diced
- 4-5 Roma tomatoes, diced
- 4 garlic cloves, minced Or 1 tbsp garlic powder
- 2 cups water
- 3 cups garbanzo flour
- 1/4 cup lemon or pineapple juice
- 4 fresh sage leaves or 2 tsp rubbed sage
- 2 tsp salt or salt substitute
Instructions
- Lightly steam the spinach, tomatoes, and bell pepper. I thaw the frozen spinach in the microwave, cooking it for 4 minutes.
- Mix in the diced garlic or garlic powder. Set mixture aside.
- In a blender, whiz the water, flour, juice, sage, and salt. If using fresh sage, cut the leaves into small pieces before adding to the blender. Process until smooth and creamy. Add additional water, if needed.
- Pour the batter into a mixing bowl, then stir in the vegetables.
- Spoon the quiche batter into silicone baking cups or a non-stick muffin pan. Bake in a preheated 400-degree oven for 30-35 minutes. The mini quiches will be done when a toothpick inserted in the center comes out clean. The tops should also be a golden brown.
- Allow the mini quiches to cool thoroughly before removing them from their baking containers.
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