SERVES 2 • PREP TIME: 10 MINUTES • COOK TIME: 10 MINUTES
LOW-CARB • LOW-FAT/LOW-CHOLESTEROL • LOW-SODIUM • VEGAN
5-INGREDIENT, 30 MINUTES OR LESS
This chickpea and Brussels sprouts hash is both savory and delicious, providing a palatable, nutritious, and satiating breakfast meal. Chickpeas are one of the highest plant-based protein sources of vitamin B
6
. Chickpeas may also help with weight management and blood sugar control. This dish is flavored with nutritional yeast, which has a cheesy and nutty flavor and is rich in protein and fortified with B vitamins, particularly B
12
, which is otherwise only found in animal protein.
½ cup canned chickpeas, reserving 2 tablespoons packing water
2 tablespoons water
¼ teaspoon freshly ground black pepper
1 tablespoon nutritional yeast
1 teaspoon chia seeds
2 teaspoons avocado oil
1 scallion, finely chopped
1 cup shaved Brussels sprouts
1
.
In a blender, put the chickpeas, reserved packing water, water, pepper, and nutritional yeast. Blend for 1 to 2 minutes, until the ingredients are well combined but the chickpeas still have some texture. Add the chia seeds to the mixture and let sit for about 5 minutes.
2
.
In a medium saucepan, heat the oil on medium heat for about 1
minute, until the pan is hot. Then add the chickpea mixture and cook for about 3 minutes, stirring occasionally. Using a spatula, chop the formed mixture in the pan to resemble a hash. Add in the scallion and cook for 1 more minute, until the chickpea mixture is lightly browned.
3
.
Add the Brussels sprouts, cover, and cook for 2 minutes, until the sprouts become slightly wilted. Divide the mixture in half and serve. Store in the refrigerator in an airtight container for up to 3 days.
SUBSTITUTION TIP:
To have a more subtle and milder onion flavor, swap the scallion for chives.
Per serving:
Calories: 142; Total fat: 7g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 113mg; Potassium: 145mg; Magnesium: 17mg; Carbohydrates: 16g; Sugars: 3g; Fiber: 6g; Protein: 7g; Added sugar: 0g; Vitamin K: 135mcg