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Beans and Rice Flour Waffles taste and look like normal waffles, but they’re made of nourishing, wholesome and gentle whole food ingredients — no gluten-free flour mixes. These are my favorite waffles and the waffles we eat daily in our family! This recipe is egg-free, low oxalate, low salicylate, Gluten-free, Vegan and VAD.
You’ll love the crunchy exterior, perfect tender interior and the clean, conscientious ingredients.
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Ingredients in Beans and Rice Flour Waffles
I make these waffles every day of the week for my family, so I have the recipe well memorized. I measure all of the ingredients into a big mixing bowl, and each morning I’m surprised by how fast they measure in: not a lot of ingredients!
- rice flour — Use white rice flour or sprouted brown rice flour. Regular brown rice flour might be fine, too, I just haven’t tried it myself.
- beans — This recipe works well with any bean you like. For Low Oxalate and Low Salicylate, choose from garbanzo beans or lentils, or for lowest levels, black eyes peas or yellow split peas. Lentils create a dark earthy waffle that’s great savory with a little sea salt, but it can be eaten sweet with syrup, too. The other options I listed are all great. Other beans I didn’t list will work, and each one will add its uniqueness. I think black eyed peas are the most subtle. But I actually really like the rich yellow beans and what they add (garbanzo and split pea).
- water — Is used to purée the beans in the blender, before mixing them into the batter.
- fat of choice — I use butter, but for vegan or dairy-free, you may use coconut oil, or really any fat you like.
- psyllium husk whole — Psyllium does a great job in waffle batter at replacing eggs. I also find it to be very gentle in the GI tract while providing good fiber for regularity. I recommend you use this brand (also linked to in the recipe below) because there is so much variation between brands.
- gelatin OR flax for vegan — Gelatin OR flax are required in the recipe in place of eggs. Other options are chia or basil seed meal, which both also work well.
- baking soda and sea salt — Basics in most of my baked goods, for leavening and flavor.
How to make Beans and Rice Flour Waffles
- Purée beans and water in blender.
- Pour purée into large bowl. Stir in fat of choice.
- Add the remaining dry ingredients on top: rice flour, psyllium, gelatin or flax, sea salt and baking soda.
- Use a mixer to combine well. The batter will be like thick pie dough, not pourable. (That’s because it’s egg-free and needs to be thick so the interior texture is correct after cooking.)
- Preheat your waffle iron, and cook waffles according to manufacturer’s directions. We like to cook ours a little longer than when the green light comes on, about 6 to 7 minutes, instead of 5, until they’re golden brown and crispy.
How to store leftover waffle batter
You may cook any leftover waffle batter into waffles, and freeze them. Then defrost overnight at room temperature. Sprinkle with water. And reheat in preheated waffle iron.
Or, refrigerate leftover batter, and make a hot fresh waffle each morning. This is what we do.
Cover the batter, and refrigerate. Each day: preheat the iron, scoop the batter onto the iron, and cook as usual.
Bean and Rice Flour Waffles (Low Oxalate, Low Salicylate, Egg-free, Gluten-free, Vegan)
- big mixing bowl
- electric handheld mixer optional, but helpful
- waffle iron
- 1 can black-eyed peas drained and rinsed; or you may use thick home-cooked yellow split peas. For medium oxalate, you may use garbanzo beans. For home cooked beans, use 1-⅔ cup beans, drained or thick. OR, use any bean you like if not low-ox, low sal.
- 2 cups rice flour white or sprouted brown preferred; for lowest oxalate, use sweet white rice flour
- 1 to 1-½ cups water This amount will vary a little bit based on your beans. You want enough water to purée the beans easily in the blender. (See recipe Instructions below for more details.)
- 6 Tablespoons psyllium husk whole (not powder) (If you use sweet white rice flour, reduce psyllium to ¼ cup.)
- 6 Tablespoons butter ghee and duck fat are preferred. For Vegan, use your favorite fat option.
- ¼ cup gelatin OR ¼ cup flax seed meal for Vegan
- 1 teaspoon baking soda sifted
- 1 teaspoon salt or 50/50 salt for VAD (which is half potassium chloride)
- Place beans and 1 cup water in blender. Purée on medium speed until mostly smooth, 20 to 30 seconds.
- Add purée to large mixing bowl. Melt butter or other solid fat. Stir it into bean purée in large bowl.
- Sprinkle (spread out) dry ingredients on top of wet ingredients: rice flour, psyllium husk, gelatin (or flax), baking soda and salt.
- Use an electric mixer, and combine well. This recipe will be dry and separate, like a pie dough without enough water. It's important that the dough is very thick like this because the recipe is egg-free, and it creates the right inside texture for the waffle once it's cooked. It will seem too separate, like moist crumbs. (If you prefer, add a little more water, and mix in, but this will affect the inside texture of the waffle, making it more mochi-like.)
- Preheat waffle iron. Batter is like thick crumbly dough, but don't worry: it cooks up and has the nicest texture. Scoop portions onto your waffle iron, mimicking the shape of the iron, but leaving a margin around it so the dough has room to expand. After you've made the first one, you'll be able to perfect how much dough works best. Use a hot pad to press the lid closed, because the batter is firm and needs that gentle pressure to close. Cook about 5 to 6 minutes, or about 1 minute past when your timer goes off. The waffles will be crispy on the outside, but because they're egg-free, it's best to let them cool a bit (a few minutes or up to 10 minutes) for the best inside texture.
- Serve. Top with butter and maple syrup. For savory, top with butter and a nice finishing sea salt. Or, top with any favorite toppings: I like sprouted pumpkin seed butter and maple butter etc.
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Similar waffle recipes:
- Bean and Oat Waffles (Gluten-free, Vegan, VAD)
- Gluten-free, Egg-free Waffles (Paleo, Vegan, VAD)
Please keep the waffle recipes coming! I don’t make waffles often, so they seem like a treat. I don’t have rice flour, but maybe by grinding rice in a coffee grinder I could get a fine flour (my high powered blender is old and doesn’t seem to make a smooth flour). Or I may order some rice flour to try these. Thanks for another idea for breakfast,
So sweet, Dorothy, okay! 🙂 Yes, you can make rice flour that way; I have done it myself. The recipe requires 2 cups of rice flour, so it works occasionally, but is a bit hard on the coffee grinder to do it often. Also, the rice flour turns out part fine and part course. I don’t mind this; it gives the waffle a crispiness like cornmeal would, but something to keep in mind. Otherwise, yes, there are a couple of good organic white rice flours available. 🙂
Thanks, Megan. I’m glad for the tips on making flour. 🙂 That was my experience to the last time I made some, and I wasn’t sure if it cooked thoroughly or not. I may try making another batch. Still, I’m glad you have a link to the flour, which would be the best way to have a smooth consistency. And maybe I forgot to use the dry container for the blender last time, so I should give it another go.
I just looked up the white rice flour you linked to, and then the organic one. It looks like the organic option is only slightly higher than the regular one?
Also, is sweet white rice much higher on the glycemic index?
Hi Dorothy, sweet rice does have a high GI level. Here’s a great chart: https://alchemyfoodtech.com/blog-types-of-rice/ Regarding the rices, it’s hard to say for sure because the testing results vary from one site to another. Sweet rice is considered low on one site, low-medium on another, and medium on a third. I think I marked here as medium to be on the safe side. But I should perhaps correct that. I believe on Susan Owens’ list it’s low-medium, which makes it quite a bit lower than medium because her ranges are lower than other sites. Nonetheless, it’s important to choose organic rice, so I don’t overdo the sweet rice flour that’s conventional. Lately, I’ve been mixing them.
That’s helpful to know it’s higher, but not extremely high. Rice in general must be fairly high in natural sugar, but it’s still ok to use, and better than sugar. Thank you for the link to the chart.
Happy to help. Yes, I think how each person’s unique body responds to rice is the key. If it causes blood sugar issues, sometimes we can judge how much works well, and how much is too much.
One more ingredient question, though I’ve asked you this before on another recipe. I’ve read that psyllium husk powder has several drawbacks. Then the brand I ordered last isn’t available on Amazon and another has high levels of lead, Maybe that’s not a significant amount. But I’m not sure I want to use psyllium husk. I know it’s partly a matter of opinion, and that ground chia can probably be subbed, but it’s estrogenic.
Sure, have you tried the brand I link to? I think you’re right about different people’s opinion on it, and one’s own intuition. Personally, I find it so gentle, and Dr. Smith approves, whose opinion I rank highly (of the low VA diet). But obviously, some AIP practitioners do not think it’s gentle, and too much without enough hydration could be an issue for some. In this amount for me, it just works great. If your intuition tells you not to … Chia, in contrast, yes, is estrogenic and has lectins. Basil seeds can be subbed, and they’re lectin-free. Are you egg-free? The other option is to figure out the recipe with eggs.
I haven’t tried that brand, but I believe I’ve tried two other brands. I don’t remember noticing a negative effect from eating it, yet it’s possible it wouldn’t be immediate or that noticeable. I appreciate your thoughts, as always. 🙂
Happy to help, as always! 🙂
Could you please give some directions on cooking yellow split peas. I’m assuming you soak them?
Yes! I actually just use my Instant Pot, because it’s zero work that way. IP instructions: 3 cups water, 1 cup peas. High pressure for 15 minutes, Natural Pressure Release (NPR) for 15 minutes. They do not need to be soaked. Good questions!
Thank you!! Using the instant pot sounds super quick and easy!!
I am so excited to have another way to make waffles. I love experimenting with recipes and this one involves a little experimenting with taste and also offers a lunch option with ingredients I might not put in a breakfast waffle. I love garbanzo beans and am anxious to be trying them in this recipe. Thank you for your imaginative ingredient put-togethers.
You’re welcome, Susan! Thank you for your feedback, and I’m so glad the waffles fit your diet and lifestyle so well! 🙂