Kikertkjeks (8 g protein, uten egg)

Disse Kikertkjeks as simple, healthy savory scones rich in natural protein and fiber, and made with no eggs and no dairy.

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Kikertkjeks

Disse Kikertkjeks as simple, healthy savory scones rich in natural protein and fiber, and made with no eggs and no dairy.

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Prep Tid: 10 minutter min

Cook Tid: 20 minutter min

Hvile: 10 minutter min

Total tid: 40 minutter min

Rett: Middag

Opprinnelse: amerikansk

porsjoner: 6 kjeks

Kalorier: 330.4 kcal

Forfatter: Carine Claudepierre

KokemodusForhindre at skjermen din blir mørk

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Ingredienser

US Customary - Metric

• ▢ 1 kan Kikerter - innholdet i 1 425g/15-oz can drained, mashed (note 3)
• ▢ 1 cup Meierifri yoghurt - (merknad 2)
• ▢ ⅓ cup Oliven olje - (merknad 4)
• ▢ 1 spiseskje Tomatpuré - (merknad 5)
• ▢ ½ cup Soltørkede tomater - ikke lagret i olje, finhakket (merknad 6)
• ▢ 1 cup Spinat - finhakket (merknad 7)
• ▢ 6-8 Friske basilikumblader - (merknad 8)
• ▢ 2 ¼ kopper Selvhevende mel - (note 1) +1/4 cup to work the dough if needed
• ▢ ¼ teskje Salt

Spices (note 9)

• ▢ 1 teskje oregano
• ▢ 1 teskje Løkpulver
• ▢ ¼ teskje Spisskummen
• ▢ ¼ teskje Hvitløkspulver

Instruksjoner

• Kle en stor stekeplate med bakepapir. Smør papiret lett med olivenolje. Sett til side.
• Forvarm ovnen til 400 ° F (200 ° C).
• In a large mixing bowl, add drained chickpeas. Use a potato masher to mash as much as you can, all chickpeas into tiny pieces. The outer skin of the chickpeas will burst out. Keep everything; if a few chickpeas are not mashed, it's fine.
• Add yogurt, olive oil, all spices, salt, finely chopped spinach, tomato paste, basil, and sundried tomatoes.
• Stir in the self-rising flour, and stir with a rubber spatula until it forms a sticky dough, then lightly oil your hands and knead, squeezing until everything comes together. It will be very sticky and should stay moist. If it's really too wet, add a little more flour (up to 1/4 cup), but keep in mind that the dough should stay a bit moist or the biscuits won't be flaky and moist.
• Rub flour on your hands to remove the dough sticking to your fingers. Then, wash, dry your hands, and rub them with olive oil. Rub the dough with oil too, so it gets less sticky.
• Divide into 6 even portions by hand and place each piece on the prepared baking sheet. Rub each piece with a little olive oil so the outside is crisp in the oven.
• Stek kjeksene i 30–35 minutter ved 200 °C til de er gyllenbrune.
• La dem avkjøles i noen minutter før servering.

Merknader

Merknader 1For å lage 1 kopp selvhevende mel, rør 1 kopp hvetemel med 2 teskjeer bakepulver. For et glutenfritt alternativ, bruk min glutenfri omformer, men ikke glem bakepulveret.

Merk 2: Vanlig soyayoghurt inneholder mest protein, men kokosyoghurt, havreyoghurt eller melkefri yoghurt i gresk stil fungerer også.

Merknader 3: Canned chickpeas are cooked chickpeas. The recipe uses 1 1/4 cups of canned chickpeas. You can cook raw chickpeas if preferred, then measure the amount needed once cooked. 

Merk 4: Any oil can be used, like avocado oil, almond oil, or melted plant-based butter.

Merk 5: Skip if you have a tomato allergy.

Merk 6: or roasted red bell pepper. If your sundried tomatoes (or bell peppers) are stored in oil, make sure you squeeze out all the oil and pat dry in absorbent paper before chopping and adding to the dough.

Merk 7: Or finely chopped kale.

Merk 8: Or Parsley, or any fresh herbs you prefer

Merk 9: Play with spices, swap or skip if some are not to your taste.

Lagring: Du kan oppbevare kjeksene i kjøleskapet i en lufttett beholder i opptil 4 dager eller fryse dem i opptil 1 måned. Tin dem dagen før i romtemperatur.

Ovnsmodus: Jeg bruker varmluftsmodus. Hvis du må bruke vanlig modus, anbefaler jeg å øke temperaturen med 15 °C. Steketiden bør være den samme, men det kan ta noen minutter lenger.

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Ernæring

Visning: 1kjeks | Kalorier: 330.4kcal | karbohydrater: 44.1g | Protein: 8.3g | Fett: 13.8g | Mettet fett: 1.9g | Flerumettet fett: 1.7g | Enumettet fett: 8.9g | Natrium: 138.4mg | kalium: 428.5mg | Fiber: 2.9g | Sukker: 6g | A-vitamin: 618.4IU | Vitamin C: 10.7mg | Vitamin D: 0.5pg | Kalsium: 81.4mg | Stryke: 1.8mg | Magnesium: 36.6mg | Fosfor: 85.8mg | Sink: 0.7mg

Ingredienser og erstatninger

Du trenger bare noen få enkle ingredienser for å lage denne oppskriften. Slik velger og bytter du dem.

• Kikerter – These form the hearty base of the recipe, adding bulk, protein, and fiber. Canned white beans, like cannellini or navy beans, work just as well if you want a milder flavor.
• Meierifri yoghurt – This provides the moisture and acidity needed to react with the self-rising flour for a fluffy texture. Soy yogurt, coconut yogurt, or oat yogurt are all excellent choices.
• Oliven olje – This adds richness to the crumb and helps crisp up the outside of the biscuits. Avocado oil or melted plant-based butter act as perfect substitutes.
• Tomatpuré – This adds savory flavors and a nice color to the dough. You can skip this if you don’t have it on hand.
• Soltørkede tomater – These bring a chewy texture and intense tomato flavor. Roasted red peppers work too, just make sure to pat them very dry first.
• Spinat – This adds color and nutrition to the biscuits. Finely chopped kale is a great sturdy alternative.
• Friske basilikumblader – These bring a pop of fresh, herbal flavor. Fresh parsley or cilantro also work nicely.
• Selvhevende mel – This creates the structure and lift without the need for yeast or extra leavening agents. You can make your own by mixing all-purpose flour with baking powder.
• Spices (Oregano, Onion, Cumin, Garlic) – These create the savory Mediterranean flavor profile. You can adjust the quantities or swap them for an Italian herb blend.

How to Make Chickpea Biscuits (in Pictures)

Carines baketips

La meg dele noen flere tips til en perfekt kjeks.

• Handle the Sticky Dough – The dough is meant to be very sticky, so try not to add more than 1/4 cup of extra flour, or the biscuits will turn out dry. I prefer oiling my hands and the outside of the dough ball to make it manageable rather than drying it out with more flour.
• Don’t Skip the Fat – Do not try to swap the oil for a mashed veggie puree (like pumpkin or applesauce) to save calories. The fat is essential here; without it, the texture becomes gummy and too moist.
• Veggie Moisture Control – You can easily swap the veggies for grated carrots, peppers, or zucchini. However, if you use zucchini, make sure to squeeze it in a clean kitchen towel to remove excess water before adding it, or the dough will be too wet.
• Serveringsideer – These are great on their own, but I love serving them with mashed avocado or a side of hummus for an extra protein boost.

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