Vegan Savory Vegetable Muffins: A Nutritious and Flavorful Delight

Introduction

Vegan Savory Vegetable Muffins are an excellent choice for a wholesome and delicious snack or meal. These muffins are packed with fresh vegetables and seasoned with savory herbs and spices, making them not only nutritious but also irresistibly flavorful. Perfect for breakfast, lunch, or a satisfying snack, these muffins are easy to prepare and offer a versatile option for various dietary preferences. This detailed guide includes ingredient measurements, step-by-step instructions, nutritional information, and SmartPoints values to help you prepare these delightful muffins with precision and confidence.

Ingredients

For the Muffins:

  1. 1 1/2 cups all-purpose flour
    • Use unbleached or whole wheat flour for a more nutritious option. For a gluten-free version, substitute with a gluten-free all-purpose flour blend.
  2. 1 cup finely grated zucchini
    • Squeeze out excess moisture using a clean kitchen towel or cheesecloth to prevent the muffins from becoming soggy.
  3. 1 cup finely grated carrots
    • Adds natural sweetness and color to the muffins.
  4. 1/2 cup finely chopped red bell pepper
    • For a burst of color and a touch of sweetness.
  5. 1/2 cup finely chopped spinach or kale
    • Adds a nutritious green element to the muffins.
  6. 1/4 cup finely chopped red onion
    • Provides a savory depth of flavor.
  7. 1/2 cup unsweetened plant-based milk
    • Almond milk, soy milk, or oat milk work well. Ensure it’s unsweetened to control the flavor profile.
  8. 1/4 cup olive oil
    • For moisture and richness. You can also use avocado oil or melted coconut oil.
  9. 1 tablespoon apple cider vinegar
    • Helps to activate the baking soda and contributes to the texture of the muffins.
  10. 1 tablespoon ground flaxseed
    • Acts as an egg replacer. Mix with 3 tablespoons of water to create a flax egg.
  11. 1 tablespoon nutritional yeast
    • Adds a cheesy, umami flavor.
  12. 1 teaspoon baking powder
    • For leavening and fluffiness.
  13. 1/2 teaspoon baking soda
    • Helps the muffins rise and become light and airy.
  14. 1/2 teaspoon garlic powder
    • Adds a subtle garlic flavor.
  15. 1/2 teaspoon onion powder
    • Enhances the overall savory taste.
  16. 1/4 teaspoon dried thyme
    • For a hint of herbal flavor.
  17. 1/4 teaspoon dried oregano
    • Complements the other herbs and spices.
  18. Salt and black pepper to taste
    • Adjust according to your preference.

Instructions

  1. Preheat the Oven: Begin by preheating your oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners or lightly grease the cups with oil to prevent sticking.
  2. Prepare the Vegetables: Wash and finely grate the zucchini and carrots. Place them in a clean kitchen towel or cheesecloth and squeeze out any excess moisture to ensure the muffins don’t become too wet. Finely chop the red bell pepper, spinach or kale, and red onion.
  3. Mix the Wet Ingredients: In a large mixing bowl, combine 1/2 cup unsweetened plant-based milk, 1/4 cup olive oil, and 1 tablespoon apple cider vinegar. Stir well to combine.
  4. Prepare the Flax Egg: In a small bowl, mix 1 tablespoon ground flaxseed with 3 tablespoons water. Let it sit for a few minutes until it forms a gel-like consistency. Add this mixture to the wet ingredients.
  5. Combine the Dry Ingredients: In another bowl, whisk together 1 1/2 cups all-purpose flour, 1 tablespoon nutritional yeast, 1 teaspoon baking powder, 1/2 teaspoon baking soda, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/4 teaspoon dried thyme, and 1/4 teaspoon dried oregano. Season with salt and black pepper to taste.
  6. Combine Wet and Dry Ingredients: Gradually add the dry ingredients to the wet ingredients, stirring gently to combine. Be careful not to overmix; stir until just combined.
  7. Fold in the Vegetables: Gently fold in the grated zucchini, grated carrots, chopped red bell pepper, spinach or kale, and red onion. Ensure the vegetables are evenly distributed throughout the batter.
  8. Spoon the Batter into Muffin Tin: Using a spoon or ice cream scoop, evenly distribute the muffin batter into the prepared muffin tin. Fill each cup about 3/4 full to allow for rising.
  9. Bake the Muffins: Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until a toothpick inserted into the center of a muffin comes out clean and the tops are golden brown.
  10. Cool the Muffins: Remove the muffin tin from the oven and let the muffins cool in the tin for 5 minutes. Transfer the muffins to a wire rack to cool completely.
  11. Store Leftovers: Store any leftover muffins in an airtight container at room temperature for up to 3 days. For longer storage, freeze the muffins in a freezer-safe container for up to 3 months. Reheat in the oven or microwave before serving.
  12. Reheating: To reheat frozen muffins, thaw them in the refrigerator overnight, then warm them in a 350°F (175°C) oven for 10-15 minutes, or until heated through.
  13. Meal Prep: These muffins are ideal for meal prep. Prepare and bake a batch on the weekend, and enjoy them throughout the week for breakfast or snacks.
  14. Customization Options: Feel free to experiment with different vegetables and herbs according to your preference. Add ingredients like corn, mushrooms, or fresh herbs for a unique twist.
  15. Gluten-Free Option: Substitute the all-purpose flour with a gluten-free flour blend to make these muffins suitable for a gluten-free diet.
  16. Nut-Free Option: This recipe is naturally nut-free. Ensure that your plant-based milk and other ingredients are free from nuts or cross-contamination.
  17. Serving Suggestions: Serve these savory vegetable muffins warm or at room temperature. They pair well with a side salad or a bowl of vegetable soup for a complete meal.
  18. Dietary Considerations: These muffins are vegan, dairy-free, and egg-free, making them suitable for various dietary preferences. They are also adaptable for gluten-free and nut-free diets.
  19. Nutritional Benefits: These muffins are rich in vitamins and minerals from the vegetables, while the flaxseed provides omega-3 fatty acids and fiber. The use of plant-based milk and olive oil adds healthy fats and essential nutrients.
  20. Nutritional Information

Per muffin (based on 12 muffins):

  • Calories: 120
  • Total Fat: 7 grams
  • Saturated Fat: 1 gram
  • Total Carbohydrates: 14 grams
  • Dietary Fiber: 2 grams
  • Net Carbs: 12 grams
  • Protein: 3 grams

SmartPoints®

  • WW SmartPoints®: 5 points per muffin (based on the latest WW calculations for vegan ingredients).

Conclusion

Vegan Savory Vegetable Muffins are a versatile and nutritious addition to your recipe collection. With their blend of fresh vegetables, savory seasonings, and a moist, flavorful texture, these muffins offer a delightful option for a plant-based diet. The detailed instructions and nutritional information ensure that you can create these muffins with confidence and enjoy their many health benefits. Whether you’re preparing them for a quick snack, a light lunch, or a convenient meal prep option, these muffins are sure to satisfy your taste buds and nourish your body. Enjoy the wholesome goodness of these savory vegetable muffins and embrace a delicious, healthy eating experience.