Kikärtskex (8 g protein, inga ägg)

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

Innehållsförteckning

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Kikärtskex

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

5 från 2 avgivna

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Prep Tid: 10 minuter mins

Tillagningstid: 20 minuter mins

Rest: 10 minuter mins

Total tid: 40 minuter mins

Kurs: middag

Cuisine: amerikan

Serveringar: 6 kex

Kalorier: 330.4 kcal

Författare: Carine Claudepierre

TillagningslägeFörhindra att skärmen blir mörk

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Innehållsförteckning

US Customary - metrisk

• ▢ 1 Kan Kikärter - innehåll av 1 425g/15-oz can drained, mashed (note 3)
• ▢ 1 kopp Mejerifri yoghurt - (anteckning 2)
• ▢ ⅓ kopp Olivolja - (anteckning 4)
• ▢ 1 matsked Tomatpuré - (anteckning 5)
• ▢ ½ kopp Soltorkade tomater - not stored in oil, finely chopped (note 6)
• ▢ 1 kopp Spenat - finhackad (not 7)
• ▢ 6-8 Färska basilikablad - (anteckning 8)
• ▢ 2 ¼ koppar Självhöjande mjöl - (note 1) +1/4 cup to work the dough if needed
• ▢ ¼ tesked Salt

Spices (note 9)

• ▢ 1 tesked Oregano
• ▢ 1 tesked Lökpulver
• ▢ ¼ tesked Kummin
• ▢ ¼ tesked Vitlökspulver

Instruktioner

• Line a large baking sheet with parchment paper. Lightly oil the paper with olive oil. Set aside.
• Förvärm ugnen till 400 ° 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.
• Bake the biscuits for 30-35 minutes at 400°F (200°C) until golden brown.
• Let them cool down for a few minutes before serving.

Anmärkningar

Anmärkningar 1: To make 1 cup of self-rising flour, stir 1 cup of all-purpose flour with 2 teaspoons of baking powder. For a gluten-free option, use my glutenfri omvandlare, men glöm inte bakpulvret.

Notera 2: Plain soy yogurt contains the most protein, but coconut yogurt, oat yogurt, or Greek-style dairy-free yogurt works as well.

Anmärkningar 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. 

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

Notera 5: Skip if you have a tomato allergy.

Notera 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.

Notera 7: Or finely chopped kale.

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

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

Förvaring: You can store the biscuits in the fridge in an airtight container for up to 4 days or freeze them for up to 1 month. Thaw the day before at room temperature.

Ugnsläge: Jag använder varmluftsläge. Om du måste använda konventionellt läge rekommenderar jag att du ökar temperaturen med 15 °C. Gräddningstiden bör vara densamma, men det kan ta några minuter längre.

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Kostrådgivning

Tjänande: 1kex | Kalorier: 330.4kcal | kolhydrater: 44.1g | Protein: 8.3g | Fett: 13.8g | Mättat fett: 1.9g | Fleromättat fett: 1.7g | Enkelomättat fett: 8.9g | Natrium: 138.4mg | Kalium: 428.5mg | Fiber: 2.9g | Socker: 6g | Vitamin A: 618.4IU | C-vitamin: 10.7mg | Vitamin D: 0.5pg | Kalcium: 81.4mg | Järn: 1.8mg | Magnesium: 36.6mg | fosfor: 85.8mg | Zink: 0.7mg

Ingredienser och ersättningar

Du behöver bara några enkla ingredienser för att laga det här receptet. Så här väljer och byter du ut dem.

• Kikärter – 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.
• Mejerifri 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.
• Olivolja – 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.
• Soltorkade tomater – These bring a chewy texture and intense tomato flavor. Roasted red peppers work too, just make sure to pat them very dry first.
• Spenat – This adds color and nutrition to the biscuits. Finely chopped kale is a great sturdy alternative.
• Färska basilikablad – These bring a pop of fresh, herbal flavor. Fresh parsley or cilantro also work nicely.
• Självhöjande mjöl – 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 baktips

Let me share a few more tips for a perfect biscuit.

• 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.
• Serveringsidéer – 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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