Introduction:
These Vegan Lentil Banana Muffins are a healthy, delicious, and nutritious twist on traditional muffins.
Packed with protein and fiber from the lentils and the natural sweetness of bananas, they make a perfect breakfast or snack.
They’re a great option for those looking for a plant-based treat that also helps keep you full longer.
The lentils not only add nutritional value but also contribute to the soft texture of the muffins.
Ingredients:
1 cup cooked lentils (green or brown)
2 ripe bananas (mashed)
1 ½ cups whole wheat flour (or gluten-free flour)
1 tsp baking soda
1 tsp cinnamon
½ tsp salt
¼ cup maple syrup or agave syrup
2 tbsp vegetable oil or coconut oil (melted)
1 tsp vanilla extract
¼ cup almond milk (or any plant-based milk)
1 tbsp chia seeds (optional, for extra fiber and omega-3s)
½ cup walnuts or pecans (optional, chopped)
Instructions
Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners or grease it lightly.
In a food processor, blend the cooked lentils until smooth, adding a little bit of almond milk to make blending easier.
In a large bowl, combine the mashed bananas, lentil puree, maple syrup, vegetable oil, and vanilla extract. Mix well.
In another bowl, whisk together the flour, baking soda, cinnamon, and salt.
Slowly add the dry ingredients to the wet ingredients and mix until just combined. If desired, fold in the chia seeds and chopped nuts.
Spoon the batter into the prepared muffin tin, filling each cup about 2/3 full.
Bake for 18-22 minutes or until a toothpick inserted into the center comes out clean.
Allow the muffins to cool in the tin for 5 minutes before transferring to a wire rack to cool completely.
Description
These Vegan Lentil Banana Muffins offer a delightful combination of natural sweetness from bananas and the earthy flavor of lentils. They are rich in plant-based protein and fiber, which makes them a filling snack or breakfast option. The soft, moist texture pairs perfectly with the warm spices of cinnamon, and the optional nuts add a nice crunch. These muffins are free from dairy and eggs, making them suitable for vegans and those with dietary restrictions.
Tips
For added flavor, consider mixing in a teaspoon of nutmeg or vanilla bean paste.
Make sure your bananas are very ripe for the best sweetness and moisture.
If you don’t have lentils, you can substitute with chickpeas or white beans.
You can freeze these muffins for up to 3 months. Just wrap them in foil or place them in a freezer-safe bag.
Use a toothpick to test for doneness – the muffins are ready when it comes out clean.
Variations
Add dried fruit like raisins or cranberries for an extra burst of flavor.
You can use coconut sugar or brown sugar instead of maple syrup for a different sweetness profile.
Add some cocoa powder (2 tbsp) for a chocolatey version of these muffins.
If you’re avoiding nuts, feel free to skip the walnuts or pecans or replace them with seeds like sunflower or pumpkin seeds.
Corrections
Make sure you cook the lentils well before using them in the recipe. Undercooked lentils may make the muffins too dense or chewy.
If the batter seems too thick, add a splash more almond milk to loosen it up.
Adjust the sweetness according to your preference; ripe bananas already provide a lot of sweetness, so you might not need the full amount of syrup.
Enjoy!
Enjoy these delicious and healthy Vegan Lentil Banana Muffins as a perfect snack or breakfast option. They’re satisfying, nutritious, and full of flavor. Whether you enjoy them on the go or as part of your morning routine, these muffins are sure to be a hit!