Flourless Bean Muffins (Sweet Version) |
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Prep Time: 10 Minutes Cook Time: 30 Minutes |
Ready In: 40 Minutes Servings: 6 |
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Got beans? Got eggs? You've got muffins. Quick, easy, protein and fiber-packed muffins for anyone! Very versatile, you can add almost any flavorings to make them savory or sweet. They freeze well too! Ingredients:
2 (15 ounce) cans white kidney beans |
2 cups egg whites |
1/2 cup canned pumpkin |
1/4 cup unpacked brown sugar |
1 tablespoon vegetable oil |
1 teaspoon cinnamon |
1/2 teaspoon baking soda |
1/2 teaspoon baking powder |
1/4 teaspoon ground nutmeg |
1/4 teaspoon salt |
cooking spray |
Directions:
1. Preheat oven to 350°F.
2. 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.
3. Add all other ingredients to food processor.
4. Blend until smooth, batter will be runny.
5. Portion into muffin pan sprayed with cooking spray. (Can use paper-lined muffin pan as well).
6. Bake for 30 minutes.
7. 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.
8. 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!
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