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strawberry compote on bean and oat waffles
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Bean and Oat Waffles (Gluten-free, Vegan and VAD)

Bean and Oat Waffles taste just like the real thing — crispy on the outside, and hold syrup so well! — + they're high in B vitamins, fiber and protein. This recipe is Gluten-free and Vegan.
Course Breakfast, Snack
Cuisine American
Keyword bean, gluten-free, oat, oatmeal, VAD, vegan, waffles
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 6 waffles
Calories 251kcal
Author Megan
Cost $3.50

Equipment

  • large mixing bowl
  • blender
  • waffle iron

Ingredients

  • 2-¼ cups oat flour OR 1-¾ cup white rice flour (be sure to choose an organic product like this one)
  • 1-2/3 cups oatmeal cooked (See Notes below for how to soak oats before cooking.)
  • 1-2/3 cups white beans cooked, or 1 can
  • 1 cup filtered water
  • 1/2 cup butter or coconut oil, melted and cooled slightly if using a solid fat, or avocado oil
  • 6 Tablespoons psyllium husk whole fiber
  • 1/4 cup gelatin or for Vegan, use flax seed meal or chia seed meal (Optional: With the vegan version, you may wish to add 1/4 cup granulated sweetener to your dough, like coconut sugar, to increase the richness, flavor and caramelization of your batter when it cooks. I personally do this.)
  • 1 Tablespoon apple cider vinegar or any vinegar (such as rice), or lemon juice
  • 1 teaspoon sea salt
  • 1/2 teaspoon baking soda sifted

Instructions

  • Place cooked oatmeal, in scoops (not one big blob) and beans into blender jar. Add water, fat and vinegar. Start to purée on lowest speed, then increase speed gradually to medium speed for a total of 45 to 60 seconds. The mixture will be thick.
  • In large bowl, stir together dry ingredients: flour, psyllium, gelatin or flax, baking soda and sea salt.
  • Add blender purée, and stir together well. It will be a thick sticky dough, not a runny batter.
  • Preheat waffle iron. Add batter, and press lightly down on the top of the waffle iron, using a hot pad, to close iron and smash down batter. Cook 5 to 7 minutes, until crispy and golden brown. (Oat flour waffles will be darker than rice flour waffles. And the flax waffle will also be paler.)
    waffle dough on a preheated iron process photo
  • Remove from iron, and top with favorites.
    chocolate avocado ice cream scoops on top of bean and oat waffles with blackberries

Notes

How to soak oats overnight

  1. Combine 2 cups rolled oats with 2 or more cups warm water + 2 Tablespoons apple cider vinegar or lemon juice. Set out for 12 to 24 hours.
  2. To further improve the predigestion process, add 1/4 cup rolled barley or buckwheat flour. (The enzyme phytase in these two grains helps to break down the phytic acid in oats.)
  3. When ready to cook, simply rinse, drain and cook as usual, to make oatmeal.

Sourdough version

THE ONLY DIFFERENCE to the recipe above IS: Replace 1/4 cup of the water with your fermented product of choice, either sauerkraut juice, whey from yogurt (can be non-dairy) or sourdough starter.
  1. Ferment the batter on the counter for 7 hours or overnight, loosely covered (ideally in a warm location).
  2. Then cook or refrigerate batter.
  3. Bake as directed above in the main recipe.
TO USE KOMBUCHA
  1. Replace the 1 cup of water with 1 cup of kombucha.
  2. Ferment according to steps listed directly above.

Nutrition

Calories: 251kcal | Carbohydrates: 7g | Protein: 17g | Fat: 16g | Saturated Fat: 10g | Trans Fat: 1g | Cholesterol: 41mg | Sodium: 250mg | Potassium: 93mg | Fiber: 21g | Sugar: 1g | Vitamin A: 473IU | Calcium: 54mg | Iron: 1mg