Delicious and Nutritious Chickpea Frittata Muffins

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Directions

Follow these steps to make your Chickpea Frittata Muffins:

  1. Preheat Your Oven: Set your oven to 375°F (190°C). Grease a 12-cup muffin tin or line with paper liners.
  2. Prepare the Chickpeas: In a large bowl, lightly mash the chickpeas with a fork or potato masher, leaving some whole for texture.
  3. Sauté the Vegetables: In a skillet over medium heat, add olive oil. Sauté the diced red bell pepper and red onion for about 5 minutes until softened. Add the chopped spinach and cook until wilted.
  4. Mix the Eggs: In a separate bowl, whisk the eggs. Add garlic powder, salt, and black pepper.
  5. Combine Ingredients: Add the sautéed vegetables, halved cherry tomatoes, and crumbled feta cheese to the bowl with the chickpeas. Pour in the whisked eggs and mix well.
  6. Fill the Muffin Tin: Divide the mixture evenly among the muffin cups. Sprinkle chopped fresh parsley on top if desired.
  7. Bake: Bake in the preheated oven for 20-25 minutes, or until the muffins are set and slightly golden on top.
  8. Cool and Serve: Allow the muffins to cool in the tin for 5 minutes, then transfer to a wire rack to cool completely. Enjoy warm or at room temperature.

Kitchen Equipment Needed

  • Large mixing bowls
  • Whisk
  • Muffin tin (12-cup)
  • Skillet
  • Fork or potato masher
  • Measuring cups and spoons

Tips and Shortcuts

  • Pre-Chopped Veggies: Save time by using pre-chopped vegetables from the store.
  • Canned Chickpeas: Rinse canned chickpeas thoroughly to reduce sodium content.
  • Make Ahead: Prepare the mixture the night before and bake in the morning for a quick breakfast.

Recipe Swaps and Variations

  • Vegan Option: Substitute eggs with a chickpea flour batter (1 cup chickpea flour + 1 cup water).
  • Different Veggies: Use any vegetables you have on hand, such as zucchini, mushrooms, or kale.
  • Cheese Variations: Swap feta for cheddar, goat cheese, or your favorite cheese.

Storing Leftovers

Store any leftover muffins in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave for about 30 seconds or enjoy cold. These muffins can also be frozen for up to 2 months. To freeze, wrap each muffin in plastic wrap and store in a freezer-safe bag.

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