Our vegan Broccoli Cannelini Bean Poppers are perfect for any party appetizer, and are sure to leave your friends wanting more. Unlike other unhealthy party food options, this dish is rich broccoli and contains vitamin C, fiber, folate, vitamin A, lutein and zeaxanthin (carotenoids), which are key components for eye health. (1) Studies have shown that low anti-oxidant intake may be associated with the occurance of neovasuclar age-related macular degeneration (2), and it is also key to note that by incorporating broccoli into your daily diet could help reduce the risk of age-related maculopathy, due to the high lutein and zeaxanthin content (3). So go ahead and enjoy this appetizer with your friends and family–hopefully it’s one that will be enjoyed for years to come!
Vegan Broccoli Cannelini Bean Poppers
- 1 tablespoon olive oil
- ½ cup onion finely chopped
- 2 garlic cloves minced
- 1 can cannellini beans, drained and rinsed
- ½ teaspoon sea salt
- 1-3 teaspoons lemon juice
- 2 cups broccoli florets or 10 oz frozen broccoli florets
- ½ cup panko bread crumbs
- ½ teaspoon oregano
- ¼ teaspoon onion powder
- ½ teaspoon garlic powder
- 1 flax egg (1 tablespoon flaxseed + 3 tablespoons water in a dish) or 1 egg
- 1-3 teaspoons Sriracha sauce
- 1 teaspoon olive oil
- Preheat oven to 425ºF
- Grease a mini muffin pan or line a baking sheet with parchment paper.
- Place a saute pan over medium heat. Add olive oil and onion, saute for 5 minutes, and add garlic until it begins to lightly brown.
- Add the cannelini beans and mix together for 2 minutes. Remove from the heat.
- In a food processor or high-speed blender, puree the beans, garlic, onions, salt, and lemon juice.
- Steam broccoli florets for 2 minutes.
- Add broccoli, panko bread crumbs, foregano, onion powder, garlic powder, flax egg, and Sriracha sauce in a food processor and pulse 2-3 times until well combined.
- In a large bowl, combine the bean dip with the broccoli ingredients. Mix until well combined.
- Grease a muffin tin with olive oil or non-stick spray.
- Scoop a 1½ tablespoon of the mixture and place in the greased mini muffin tin.
- Bake in the oven for 20-25 minutes, until golden on top.
- Serve warm with Sriracha sauce, low sodium ketchup or sauce of your choice.
Sprinkle with ¼ cup cheddar cheese or cheese substitute, divided evenly.
Refrigerate extras in a sealed container for up to 4 days in the refrigerator.
Prepare a double batch and freeze them up to 2 months in a freezer safe container labeled and dated. Completely cool before placing them in the freezer.
Serving size: 1 popper Calories: 40 calories, Fat: 1 gram, Saturated fat: 0 grams, Carbohydrates: 6 grams, Sugar: 0 grams, Sodium: 80 milligrams, Fiber: 1 gram, Protein: 1.5 grams, Cholesterol: 0 milligrams
1. Krinsky NI, Landrum JT, Bone RA. Biologic mechanisms of the protective role of lutein and zeaxanthin in the eye. Annu Rev Nutr. 2003;23:171-201.
2. Snellen EL, Verbeek AL, Van Den Hoogen GW, Cruysberg JR, Hoyng CB. Neovascular age-related macular degeneration and its relationship to antioxidant intake. Acta Ophthalmol Scand. 2002;80(4):368-371.
3. Mares-Perlman JA, Fisher AI, Klein R, et al. Lutein and zeaxanthin in the diet and serum and their relation to age-related maculopathy in the third national health and nutrition examination survey. Am J Epidemiol. 2001;153(5):424-432.