These vegan muffins pack a powerful nutritional punch unlike traditional muffins, which are often full of butter, sugar, and saturated fats. They make a great breakfast, and are the perfect size for a light lunch or mid afternoon snack.
Health Benefits – nut free, low sugar
Ingredients
Vegetable Filling
Vegetable broth (for sauteing)
2 garlic cloves, chopped
½ sweet potato (grated)
Handful of spinach
Rainbow chard (chopped)
Parsley
For the batter
1 cup oat flour
1 cup rice flour
1 tsp cornstarch
1 tsp baking powder
2 Tbsp flaxseeds
½ tsp cumin
1 tsp salt
1 tsp nutmeg
½ cup tofu
7 Tbsp oat cream (or blended silken tofu)
1 cup oat milk
Toppings
1-2 Tbsp hemp seeds
Method
- Preheat oven to 400 degrees F
- Preheat a large pan over medium heat. Pour in a bit of vegetable broth and stir in the garlic and sweet potato. Saute for about 5 minutes, and then toss in the spinach. Cook for another 2 minutes, until the spinach is completely wilted. Remove from heat, and allow to cool fully before moving on to the next step.
- In a large bowl, mix all the dry ingredients. Mash the tofu well, and add it to the dry ingredients.
- Add into the large bowl the cooked vegetables, chopped chard and parsley, and mix well until all ingredients are combined.
- Fill the baking molds ( I use baking paper for each muffin)
- Sprinkle hemp seeds on each muffin
- Bake for 25 min.
Cooking Tips
- The vegetables can easily be sauted up to a day in advance, and kept in the fridge until ready to use. When you’re ready to bake, take the veggies out of the fridge and bring to room temperature while you assemble the batter.
- These muffins will last for two days if properly wrapped and stored in the fridge.
Recipe has been graciously provided T. Colin Campbell Center for Nutrition Studies
Breakfast, Light Meals, Snacks
Created on 30 Jul, 2023.
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