I am suspicious of any diet that tells you not to eat beans. Beans are nutritional powerhouses! Yes they have carbs, but not all carbs are created equal! Beans have heart healthy soluble fiber (the kind you want if your LDL “lousy” cholesterol is high) and are a great source of protein. Beans keep you feeling fuller longer and give you energy without a blood sugar spike. Not only should the NOT be excluded from your diet, I think they should be a staple!
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. It’s simple to toss kidney beans on top of a salad. Black beans can add moisture to brownies, muffins and pancakes or make a great burger. Ground up chickpeas can be a great stand-in for chicken in a deli style salad.
Chickpeas also make a great scramble, taking the place of eggs or tofu. The southwest scramble will give you more protein than two eggs plus 15 grams of fiber. This power combo, along with the fat in the avocado, will keep you feeling full and energetic all morning long!
Southwest Chickpea Scramble
- 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
- Heat non-stick skillet over medium low heat.
- Mash chickpeas in a bowl and set them aside. If using a frozen breakfast patty, defrost it and also set it aside.
- Heat skillet and spray with olive oil. Heat the oil then add zucchini and red onion to the skillet. Cook until the zucchini starts to brown, about 2-3 minutes.
- Add the chickpeas, cumin, salt and pepper and 2-4 tbsp of water. Stir and cook for 1 minute.
- Crumble breakfast patty into the chickpea mixture and cook until the breakfast patty warmed up, about 1-2 minutes.
- Transfer scramble to a bowl or plate and top with salsa and avocado. You can also divide among corn tortillas for breakfast tacos. Makes one serving.
Don’t forget – scrambles aren’t just for breakfast! Use this easy and nutritious scramble anytime you need a quick meal!
Yield: 1 Scramble
Prep Time: 5 Minutes
Cook Time: 15 Minutes
Serving: 1 Scramble
Per Serving: Calories 324; Total Fat 8g (Sat Fat 1g, Mono Fat 1g, Poly Fat 1g, Trans 0g); Cholesterol 0mg; Sodium 808mg; Total Carbohydrates 48g (Fiber 15g; Sugars 12g); Protein 20g
