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High-Protein Oat Waffles

Makes 10 4″ waffles

If you didn’t make these crisp, ultra-nutritious waffles yourself, you’d never guess beans were among the ingredients. Soaking the beans takes just minutes before you retire for the night, and in the morning, you can make the batter quickly in the blender. (Note: To cook waffles without added fat, you will need a good-quality non-stick waffle iron.) These waffles take a little longer to bake than ordinary waffles (about 8 minutes), so you may want to make them ahead of time. They can be reheated quickly in a toaster. Topped with chili or creamed vegetables, they make a great lunch or supper. For gluten-free waffles, substitute brown rice flakes or quinoa flakes for the oats.

  • 1/2 cup dry cannellini, white kidney, or great Northern beans 
  • 1/4 cups water 
  • 3/4 cups old-fashioned oats 
  • 2 tablespoons sugar, or 1 tablespoon agave nectar 
  • 3/4 tablespoon whole flaxseeds 
  • 1 tablespoon baking powder 
  • 1/2 teaspoons vanilla extract, or 3/4 teaspoon vanilla extract and 3/4 teaspoon orange, almond, or coconut extract 
  • 1 teaspoon salt 

The night before: Place beans in a large bowl and cover generously with water. 
Refrigerate overnight or for up to a week.

In the morning: Drain beans, discarding the soaking water. Place in a blender with 2 1/4 cups fresh water and oats, sugar or agave nectar, flaxseeds, baking powder, vanilla, and salt. Blend until smooth, light, and foamy. Set aside and preheat a non-stick waffle iron.

Pour a generous 1/3 cup of batter onto the hot waffle iron for each 4″ waffle. Close the iron and cook for a minimum of 8 minutes. If the iron is hard to open, let the waffle cook for another minute or two.

Repeat with the remaining batter, blending briefly before pouring each waffle. If the batter thickens while standing, add enough water to return it to its original consistency.

The waffles should be golden brown and crisp. Serve immediately or cool completely on a rack and freeze in an airtight container. Serve with your favorite toppings.

Per waffle

  • Calories: 102
  • Fat: 1.3 g
  • Saturated Fat: 0.2 g
  • Calories from Fat: 11.5%
  • Cholesterol: 0 mg
  • Protein: 4.6 g
  • Carbohydrates: 18.4 g
  • Sugar: 2.9 g
  • Fiber: 3 g
  • Sodium: 384 mg
  • Calcium: 111 mg
  • Iron: 1.6 mg
  • Vitamin C: 0 mg
  • Beta Carotene: 0 mcg
  • Vitamin E: 0.3 mg

Source: Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal D. Barnard, M.D.; recipe by Bryanna Clark Grogan