Have you ever used beans as an oil replacement or meat substitute in vegan cooking? As my diet has evolved from the vegetarian who didn’t eat vegetables to the clean eating personal trainer I am today, I’ve learned that beans are for more than just chili.
Black beans can add moisture to brownies, muffins and pancakes, or make a great burger. Chickpeas can be a great stand-in for chicken in a deli-style salad, or they can take the place of eggs in scrambles and breakfast tacos.
The chickpeas in this southwest scramble will give you almost as much protein as two eggs, plus nine grams of fiber! This protein and fiber duo, along with the fat in the avocado, will give you the staying power you need to keep hangry at bay until lunch.
To really bulk out this morning meal — both in substance and flavor — I sautee sharp red onions with fresh zucchini. This time of year, they’re overrunning the garden and farmers market, so I try to find as many ways to use them as possible. During fall and winter, use any vegetable you’d like!
And if you still need a “meaty” addition for this vegan breakfast, a convenient option is the frozen vegan breakfast patty of your choice. When I make this at home, I like to use the Neat Breakfast Mix made with chia seeds (as the egg replacer) and make my own patties. Chop the “meat” and “scramble” it in with the veggies.
Finish this with your choice of toppings, but I like the heartiness and flavor of a black bean and corn salsa and a few slices of avocado.
The result is an easy, nutritious and delicious animal-free breakfast!
– Olive oil cooking spray
– ¾ cup cooked chickpeas
– ½ cup chopped zucchini
– ¼ cup chopped red onion
– ½ tsp. ground cumin
– 1 vegan breakfast patty
– 2 Tbsp. black bean and corn salsa
– ¼ of one avocado
– Salt and pepper to taste
1. Heat non-stick skillet over medium low heat.
2. Mash chickpeas in a bowl and set them aside. If using a frozen breakfast patty, defrost it and also set it aside.
3. Spray skillet with olive oil. Add zucchini and red onion to the skillet. Cook until the zucchini starts to brown, about 2-3 minutes.
4. Add the chickpeas, cumin, salt and pepper and 2-4 tbsp of water. Stir and cook for one minute.
5. Crumble breakfast patty into the chickpea mixture and cook until the breakfast patty warmed up, about 1-2 minutes.
6. Transfer scramble to a bowl or plate and top with salsa and avocado. You can also divide among corn tortillas for breakfast tacos.
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recipe by Pamela Hernandez; photos by Kacy Meinecke for DietsInReview.com
August 18th, 2014