These quick to make savoury muffins are high in protein and fibre so make a great accompaniment to vegetables soups, breakfasts and other dishes. They are quite subtle in flavour so you could add more herbs and flavourings of your choice.
Testers and Tasters’ Feedback
“We really liked them – I had mine with vegetable soup and my husband just ate a couple plain. Excellent alternative to bread, which I hardly ever eat – will be a welcome addition to my diet.”
“I feel I could make a batch of these very quickly, excellent.”
“The texture is fantastic and really tasty.”
Photo:
Liz Nissan, Tester and Taster. Served with Tomato and Lentil Soup in Mains
Serves 6-9 in cupcake or muffin cases
Plants: 7-10
Preparation: 20 minutes Cooking: 15 minutes
GF V Option NF Option DF
Swaps
V: Increase the baking powder to 1 tsp.
NF: exchange the cashews for the same amount of additional broad beans or exchange for, green pea flour, chickpea flour, tigernut flour, wholemeal flour.
Broad bean flour/fava bean flour: swap for any other bean flour, soya, chickpea, gram, aduki or grind dried broad beans, cooked butter beans or grind dried butter beans.
Freezing
These should freeze well.
Ingredients
150g soaked dried broad beans
120g peeled avocado if you don’t have enough make it up to 120g withExtra Virgin Olive Oil (EVOO) or Cold Pressed Sunflower Oil
90g raw cashews
50g of mixed seeds
2 medium eggs or vegan option
1 tsp bicarbonate of soda
½ tsp baking powder
5 tsp yogurt or milk of your choice
2 tsp dried mixed herbs
2 tsp of apple cider vinegar or white wine vinegar
Salt and pepper to taste
Mixed seeds to sprinkle on top
Options
Add cheese or tamari roasted seeds within the mixture for extra flavour.
Method
Soak the dried broad beans overnight or for at least 4-6 hours before using.
Heat the oven to 190C, 170C fan, 375F, Gas 5.
Blend the avocado, cashews, egg or vegan option in a food processor or with a stick blender until smooth.
Add the soaked broad beans (or alternative being used) the herbs, bicarbonate of soda, baking powder and blend again until smooth.
Add salt and pepper to taste.
The mixture should be smooth and drop off a spoon slowly. If very dry, then slowly add plant or dairy yogurt or milk of your choice to gain the right consistency.
Spoon the mixture into muffin cases preferably inside a muffin tray. If cupcake cases are used, the muffins will be smaller but there will be more of them, they will also take less time to cook.
Cooking Options:
Oven:
Bake in the oven for 15-20 minutes or until a knife comes out clean.
Multi Cooker:
Steam bake for 15 minutes at 170C. Ensure you use silicone cases.
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