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!
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! ♥