Gluten-free savory sweet Black Bean Muffins

Sorry guys girls!! This recipe is long overdue… or actually just a week, but it seems like a long time

I uploaded a picture of my Black Bean Muffins to my previous WIAW post and I got some recipe requests so here it goes!

I’m tagging some of you whom I promised the recipe – for everyone who’d like to meet other – foodie – bloggers – these are some lovely ladies  
Jessie - Bec - Nikki - Alex - Hollie

 

On to the recipe!

You will need the following ingredients:

• 2/3 cup gluten-free flour – I used a blend of 1 part rice flour : 3 parts quinoa flour
• 8 oz black beans – drained weight – rinse well and use unsalted beans if you can!
• 3.5 oz unsweetened applesauce
• 3 eggs
• 1 tbsp olive oil
• 2 tsp cardamon powder
• 1.5 tsp baking powder
• 3/4 tsp baking soda
• 1/2 tsp xanthan gum or psyllium husk
• a few stevia drops
• a pinch of sea salt – or omit if beans are salted
• a little pinch of black pepper

Toss all the dry ingredients into a big mixing-bowl and mix together really well – you don’t want lumps of baking soda or powder in your muffins

Then add the black beans into a separate bowl and kneed them with your hands into a mush. You want the beans to be mushy but with some texture. So some beans will be broken up into half-bean-pieces and some beans will be almost like a liquid. Add the eggs and the applesauce and mix together with your hands or with a whisk. You can also use a fork – which is what I did.

Add the dry ingredients into your wet ingredients and mix together with a fork or use your hands – a whisk won’t work and electric beaters will change the texture of the muffins.

I prefer my hands - just because I love to embrace my inner child every once in a while and act as if I’m playing with play-dough instead of actual dough

Anyhow… once everything is combined – it will take less than a minute – prepare your baking dish of choice. I love silicon muffin-trays (they’re not actual trays, now are they?! But I don’t know how else to name them! Do you?).

This recipe will make 1 loaf or 8 muffins.

I calculated the nutritional value for the entire recipe:

930 calories –
115 g. carbs — 40 g. protein — 33 g. fat — 12 g. sugars — 19 g. fiber

Per muffin it’s 116 calories with 5 grams of protein and 2.5 grams of fiber! Great deal if you’d ask me!

They’re super delicious both topped with a savory topping as well as a sweet topping. 

You can use these muffin like you would any bread-roll  I loved the combination of sunflower seed butter and banana — YUM! Also I’ve topped them with a healthy helping of butter and eaten them without any other additives, which is delicious too!

I hope you feel inspired to remake this recipe! If you do, please let me know how you enjoy (or not so much…) the recipe

♥ thanks for requesting these recipes! I love sharing them so keep the requests coming! ♥

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