1 cup soaked organic soybeans or garbanzos
1 1/2 cup oats
1/2 teaspoon salt
2 1/4 cups hot water
1 tablespoon cold-pressed oil or 1 tablespoon flaxseed meal
Soak legumes overnight in refrigerator. Discard water.
Blend all the ingredients together in the hot water for one minute or more until very smooth.
Use 1 to 1 1/2 cups batter for each waffle. Bake 10-15 minutes in hot waffle iron.
This waffle is not as sweet as some and may be used as bread.
Potential Benefits of this Recipe:
Soybeans are a complete protein. They have all the essential amino acids that the body cannot make. Plus they have an omega-3 fatty acid. Since they are rich in calcium, iron, helpful phytochemicals and fiber, soybeans offer many benefits to those on a plant-based diet.
Although garbanzos (chickpeas) are not a complete protein like soybeans, when combined with oats, those who eat these waffles will get all the essential amino acids. Since they provide slow-released carbohydrates, they help to reduce elevated blood sugar and cholesterol. They provide B vitamins, iron, zinc, potassium, and so much more. Because garbanzos are both fiber and protein-rich, they increase satiety and can help a person to control his/her appetite. Unlike meat, they have alkaline effects. Frequent legume consumption can often help to reduce LDL and total cholesterol, plus triglyceride levels in women who have central belly fat.1 Chickpeas contain anti-inflammatory compounds.2 The replacement of two servings of red meat by non-soya legumes in a therapeutic lifestyle diet, 3 days per week, reduced the plasma concentrations of inflammatory free radical damage in overweight diabetic patients, independent of weight change.3,4 Inflammation and free radicals fuel the complications of diabetes.
Because this legume-based waffle is protein and fiber-rich, it is ideal for individuals who have diabetes or obesity. Consuming legumes can reduce elevated blood sugar levels not only after the meal in which they were consumed but at subsequent meals. This effect is seen whether whole grains and legumes are consumed during breakfast, causing decreased blood sugar for the remainder of the day, or at dinner, causing lower blood sugar at breakfast the following morning.5 According to one study, legume eaters had better overall nutrient intake levels, better body weight and waist circumference, lower systolic blood pressure, and a 22% reduction of obesity in comparison to non-consumers.6
- Alizadeh M. The Effects of Legumes on Metabolic Features, Insulin Resistance and Hepatic Function Tests in Women with Central Obesity: A Randomized Controlled Trial. Int J Prev Med. 2014 Jun; 5(6): 710–720.↩
- Masroor D. Analgesic, anti-inflammatory and diuretic activities of Cicer arietinum L. Pak J Pharm Sci. 2018 Mar;31(2):553-558.↩
- Hosseinpour-Niazi S. Non-soya legume-based therapeutic lifestyle change diet reduces inflammatory status in diabetic patients: a randomised cross-over clinical trial. ↩
- Mirmiran P. Therapeutic lifestyle change diet enriched in legumes reduces oxidative stress in overweight type 2 diabetic patients: a crossover randomised clinical trial. Eur J Clin Nutr. 2018 Jan;72(1):174-176. ↩
- Higgins JA. Whole Grains, Legumes, and the Subsequent Meal Effect: Implications for Blood Glucose Control and the Role of Fermentation. J Nutr Metab. 2012; 2012: 829238.↩
- Papanikolaou Y. Bean consumption is associated with greater nutrient intake, reduced systolic blood pressure, lower body weight, and a smaller waist circumference in adults: results from the National Health and Nutrition Examination Survey 1999-2002. J Am Coll Nutr. 2008 Oct;27(5):569-76.↩