These popular delicious Chickpea Waffles make a wonderful healthy breakfast that’s gluten-free, has no added sugar and is deliciously crispy. Pure enjoyment! Only 363 calories per serving … which somehow makes this breakfast treat even more enjoyable!
Gather the following ingredients to make 4 delicious servings:
2 tablespoons extra-virgin olive oil, divided
½ cup thinly sliced shallots
1 tablespoon chopped fresh thyme, divided
4 garlic cloves, thinly sliced
½ cup dry white wine
½ teaspoon kosher salt, divided
½ teaspoon freshly ground black pepper, divided
¾ pound chopped tomatoes
3.25 ounces chickpea (garbanzo bean) flour (about ¾ cup)
¾ cup 1% low-fat milk
1.5 ounces sharp white cheddar cheese, shredded
1 large egg yolk
1 tablespoon cider vinegar, divided
1 teaspoon baking powder
1 large egg white
Cooking spray
4 large eggs
Here are the nutritional values for each serving of 1 waffle, 1/4 cup of tomatoes and 1 egg:
CALORIES 363
FAT 18.6g (sat 5.6g, mono 8.7g, poly 2.8g)
PROTEIN 19g
CARB 25g
FIBER 4g
SUGARS 9g (added sugars 0g)
CHOL 246mg
IRON 3mg
SODIUM 538mg
CALC 267mg
Follow the directions, below, to make these delicious and healthy Chickpea Waffles:
1. Heat 1 tablespoon oil in a large skillet over medium heat. Add sliced shallots, 2 teaspoons thyme, and garlic; cook 3 minutes or until shallots are tender. Add wine, ¼ teaspoon salt, ¼ teaspoon pepper, and tomatoes; cook 5 minutes or until liquid is reduced by half.
2. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, milk, remaining 1 tablespoon oil, remaining ¼ teaspoon salt, remaining ¼ teaspoon pepper, cheese, and egg yolk in a large bowl, stirring with a whisk until smooth. Add 2 teaspoons vinegar and baking powder, stirring well to combine.
3. Beat egg white in a large bowl with a whisk until stiff peaks form (do not overbeat). Fold egg white into batter. Preheat waffle iron; coat with cooking spray. Spoon about ⅓ cup batter per 4-inch waffle onto waffle iron. Cook 5 minutes.
4. Fill a skillet two-thirds full with water; add remaining 1 teaspoon vinegar; bring to a boil. Reduce heat to a simmer. Break each whole egg into a custard cup, and pour each gently into pan; cook 3 minutes or until desired degree of doneness. Carefully remove eggs using a slotted spoon. Place 1 waffle on each of 4 plates; top evenly with tomato mixture and eggs. Sprinkle with remaining 1 teaspoon thyme.
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Source: Cooking Light