You may have heard how good legumes (dried beans and peas) are for you and how the protein and fiber in them can support weight management. Still, many people have a hard time eating a serving of legumes each day. Why not try out these delicious Grain-Free Waffles made with garbanzo bean or chickpea flour instead of refined wheat flour? They have less carbohydrate, less saturated fat, and less sugar, along with 7 times more fiber and almost 3 times as much protein as typical Bisquick waffles. I think they’re delicious! I top mine with homemade Cherry Vanilla Sauce (recipe also below) and maybe a little bit of whipped cream. Store any leftover waffles in the freezer (I microwave them for 15 seconds and then pop them in my toaster for a quick breakfast treat).
Grain-free Waffles (Makes 6 servings)
1 cup garbanzo bean or chickpea flour
1/8 tsp salt
3/4 tsp baking soda
1 egg, separated
5-6 oz plain or vanilla Greek yogurt
1/4c milk of your choice
1/4c canola oil
1/2 tsp vanilla
Non-stick cooking spray
1. Preheat your waffle iron.
2. Combine the dry ingredients in a large bowl.
3. In a medium bowl, mix the egg yolk, yogurt, milk, oil & vanilla. Stir the wet ingredients into the dry ingredients until well combined (batter will be very thick).
4. In a different bowl, beat the egg white with a whisk until it forms soft peaks. Gently fold the egg white into the batter.
5. Spray the waffle iron with the cooking spray and follow the manufacturer’s instructions for making waffles.
Cherry Vanilla Sauce
1 (12 oz) bag frozen unsweetened cherries
1/4 cup water
1/2 tsp vanilla
5 drops liquid stevia
1. In a small saucepan over medium heat, cook the cherries and water together until warm throughout.
2.Take the pan off the heat, and use an immersion blender to puree the warm cherry mixture. Add vanilla and stevia and serve. Can be stored in an airtight container in the refrigerator for up to 1 week.
-Lindsay Pasdera Registered Dietitian