Vegan Banana Lentil Muffins Recipe

Introduction

Vegan Banana Lentil Muffins are a delightful fusion of nutritious ingredients that combine the natural sweetness of ripe bananas with the earthy richness of lentils. These muffins are not only delicious but also packed with protein, fiber, and essential nutrients, making them a fantastic option for breakfast, snacks, or even a guilt-free dessert. The use of lentils adds a unique texture and boosts the muffins’ nutritional profile, making them an excellent choice for health-conscious individuals.

In this comprehensive guide, you’ll find detailed ingredient measurements, step-by-step instructions, and valuable tips to ensure your muffins turn out perfectly every time. Plus, we’ll explore the health benefits of the ingredients, nutritional information, and SmartPoints for those following Weight Watchers.

Ingredients

For the Muffins:

  • 1 cup cooked green or brown lentils (about ½ cup dried lentils, cooked)
  • 2 large ripe bananas, mashed (about 1 cup)
  • 1/2 cup almond milk (or any plant-based milk)
  • 1/3 cup maple syrup (or agave syrup for a different flavor)
  • 1/4 cup coconut oil, melted (or vegetable oil)
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon ground cinnamon
  • 1 1/2 cups whole wheat flour (or all-purpose flour)
  • 1/2 cup chopped walnuts or pecans (optional)
  • 1/2 cup vegan chocolate chips (optional)

Nutritional Information (Per Muffin, makes about 12 muffins)

  • Calories: 150
  • Total Fat: 5g
  • Saturated Fat: 3g
  • Cholesterol: 0mg
  • Sodium: 150mg
  • Total Carbohydrates: 24g
  • Dietary Fiber: 3g
  • Sugars: 5g
  • Protein: 4g

SmartPoints (WW)

  • SmartPoints: 4 (based on the current WW system)

Detailed Instructions

Step 1: Gather Your Ingredients

Before you begin, make sure you have all your ingredients ready and measured. This will help streamline the process and ensure you don’t forget any important components.

Step 2: Prepare Your Lentils

If you’re using dried lentils, rinse ½ cup of dried lentils under cold water. In a saucepan, combine the lentils with 1 ½ cups of water. Bring to a boil, then reduce the heat and let simmer for about 20-25 minutes until the lentils are tender. Drain any excess water and allow them to cool slightly.

Step 3: Preheat Your Oven

Preheat your oven to 350°F (175°C). A preheated oven is essential for even baking and helps your muffins rise properly.

Step 4: Prepare Your Muffin Tin

Line a standard 12-cup muffin tin with paper liners or lightly grease it with oil to prevent sticking. This will make it easier to remove the muffins once they’re baked.

Step 5: Mash the Bananas

In a large mixing bowl, use a fork or a potato masher to mash 2 large ripe bananas until smooth. The riper the bananas, the sweeter your muffins will be.

Step 6: Mix Wet Ingredients

To the mashed bananas, add 1 cup of cooked lentils, 1/2 cup of almond milk, 1/3 cup of maple syrup, 1/4 cup of melted coconut oil, and 1 teaspoon of vanilla extract. Stir until well combined.

Step 7: Combine Dry Ingredients

In a separate bowl, whisk together the 1 1/2 cups of whole wheat flour, 1 teaspoon of baking powder, 1/2 teaspoon of baking soda, 1/2 teaspoon of salt, and 1 teaspoon of ground cinnamon. This ensures that the leavening agents are evenly distributed throughout the flour.

Step 8: Combine Wet and Dry Mixtures

Pour the dry ingredients into the bowl with the wet mixture. Gently fold the ingredients together using a spatula until just combined. Be careful not to overmix, as this can lead to dense muffins.

Step 9: Add Optional Ingredients

If desired, fold in 1/2 cup of chopped walnuts or pecans and/or 1/2 cup of vegan chocolate chips for added flavor and texture. These additions can make your muffins even more enjoyable.

Step 10: Fill Muffin Tin

Using a spoon or a cookie scoop, divide the batter evenly among the prepared muffin cups, filling each about 2/3 full. This allows room for the muffins to rise without overflowing.

Step 11: Bake the Muffins

Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until a toothpick inserted into the center comes out clean. Keep an eye on them to avoid overbaking, which can result in dry muffins.

Step 12: Cool the Muffins

Once baked, remove the muffin tin from the oven and let it cool for about 5 minutes. Then, transfer the muffins to a wire rack to cool completely. This helps prevent sogginess from steam buildup.

Step 13: Store or Serve

Enjoy the muffins warm, or allow them to cool completely before storing. These muffins can be kept in an airtight container at room temperature for up to 3 days or refrigerated for up to a week.

Step 14: Freezing Option

For longer storage, these muffins freeze beautifully. Wrap them individually in plastic wrap and place them in a freezer-safe bag. They can be frozen for up to 3 months. When you’re ready to eat one, simply thaw at room temperature or warm it in the microwave.

Step 15: Variations and Customizations

Consider experimenting with different flavor profiles. You could add spices such as nutmeg or ginger for a warm, spiced muffin. Dried fruits like raisins or cranberries can also be added for extra sweetness and texture.

Step 16: Health Benefits of Ingredients

  • Lentils: High in protein and fiber, lentils promote satiety and digestive health. They also provide essential minerals like iron and magnesium.
  • Bananas: Rich in potassium and vitamins, bananas contribute to heart health and energy levels. They also naturally sweeten the muffins, reducing the need for added sugars.
  • Whole Wheat Flour: Offers more fiber and nutrients compared to all-purpose flour, making the muffins more filling and nutritious.

Step 17: Serving Suggestions

These muffins are perfect on their own, but you can also serve them with a spread of nut butter or a drizzle of maple syrup for added flavor. Pair them with a cup of coffee or tea for a delightful breakfast or snack.

Step 18: Tips for Perfect Muffins

  • Don’t Overmix: Overmixing the batter can result in tough muffins. Mix until just combined for the best texture.
  • Use Ripe Bananas: The riper the bananas, the sweeter and more flavorful your muffins will be. Look for bananas with brown spots for optimal sweetness.

Step 19: Nutritional Information Breakdown

These muffins provide a balanced combination of carbohydrates, healthy fats, and protein, making them a great option for a quick meal or snack. The inclusion of lentils and whole wheat flour contributes to a low glycemic index, helping to stabilize blood sugar levels.

Step 20: Final Thoughts

Vegan Banana Lentil Muffins are a fantastic way to incorporate healthy ingredients into a delicious treat. Whether enjoyed as a breakfast option or a wholesome snack, these muffins are sure to satisfy your cravings while keeping your wellness goals in check.

Conclusion

Incorporate these Vegan Banana Lentil Muffins into your meal prep for a nutritious and flavorful addition to your diet. Their unique combination of ingredients not only makes them delicious but also provides numerous health benefits. Enjoy baking and savoring every bite of these delightful muffins!