Directions:
- Preheat oven to 350°F.
- Rinse and drain beans thoroughly. (You can use pinto, red kidney, or white kidney beans- they offer the right sweetness to the muffin, and they aren't silky smooth like butter or navy beans); add to food processor.
- Add all other ingredients to food processor.
- Blend until smooth, batter will be runny.
- Portion into muffin pan sprayed with cooking spray. (Can use paper-lined muffin pan as well).
- Bake for 30 minutes.
- Additions/Substitutions: use applesauce instead of pumpkin; make savory by omitting sugar and spices, adding pureed squash, add chopped spinach, add shredded cheese (or nutritional yeast) and herbs; flour could be added, up to 1 cup (half regular, half whole wheat); for texture, cooked quinoa or oats could be added to the batter.
- These do freeze well. I put two in a baggie, and I put the lot of baggies in a zipper-sealed bag in the freezer. Pop them in the microwave for a few seconds and you're good to go!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 96.99 Kcal (406 kJ) | ||
| Calories from fat | 23.29 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.59g | 4% | |
|---|---|---|---|
| Cholesterol | 0.38mg | 0% | |
| Sodium | 339.88mg | 14% | |
| Potassium | 256.94mg | 5% | |
| Total Carbs | 9.32g | 3% | |
| Sugars | 7.46g | 30% | |
| Dietary Fiber | 0.87g | 3% | |
| Protein | 9.33g | 19% | |
| Vitamin C | 0.8mg | 1% | |
| Vitamin A | 0.2mg | 7% | |
| Iron | 0.5mg | 3% | |
| Calcium | 34.8mg | 3% | |
| Amount Per 100 g | |||
| Calories | 77.78 Kcal (326 kJ) | ||
| Calories from fat | 18.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.07g | 4% | |
|---|---|---|---|
| Cholesterol | 0.3mg | 0% | |
| Sodium | 272.54mg | 14% | |
| Potassium | 206.03mg | 5% | |
| Total Carbs | 7.47g | 3% | |
| Sugars | 5.98g | 30% | |
| Dietary Fiber | 0.7g | 3% | |
| Protein | 7.48g | 19% | |
| Vitamin C | 0.7mg | 1% | |
| Vitamin A | 0.2mg | 7% | |
| Iron | 0.4mg | 3% | |
| Calcium | 27.9mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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