I don’t know about you, but I love a good savoury muffin! It’s almost a perfect meal- all kinds of yummy ingredients baked into one simple, portable, perfect little portion. As a busy mum, I often find myself eating on the run, so I happen to have a special appreciation for portable lunches!
These vegan muffins pack a powerful nutritional punch, too! Unlike traditional muffins, which are often full of butter, sugar, wheat and saturated fats, these muffins are full of superfoods such as sweet potato, spinach, and chard. I also added tofu to give the muffins a little more substance and protein- a necessity for keeping energy levels high in the middle of the day! The sweet potatoes keep the muffins moist and add a hint of sweetness, and are full of vitamins C and complex B vitamins, as well as beta carotene, fiber and potassium. The spinach and chard contain high levels of iron, calcium, vitamins A, C and K, and magnesium.
For the batter, I chose to use a blend of oat and rice flours. Oat flour has a subtly sweet flavour that works well in baked goods, and is also incredibly nutritious. It has a high fiber content, and is high in protein and healthy fats. It is a rather dense flour though, which is why I paired it with rice flour in this recipe. Rice flour is also rich in fiber, and its fluffy, airy composition helps smooth out the batter to lighten up the finished product. Because I wanted my muffins to be full of flavour, I added cumin and nutmeg to the batter, as well as some oat cream, which not only enhanced the richness and moisture levels, but added a bit more sweetness as well.
When making these muffins, remember to cool the cooked vegetables down completely before adding them to the batter. This ensures that everything cooks evenly in the oven. I don’t have a lot of time to wait around for my vegetables to cool on an average weekday, so I like to prep my vegetables in advance (it’s easy enough to do while you’re making dinner or if you have a few spare minutes on a Sunday night). Luckily, the veg 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. They make a great breakfast, and are the perfect size for a light lunch or mid afternoon snack. And with all those vitamins, minerals, protein and complex carbs, you’ll have the energy and the power to make it through even the most challenging week! Until next time- eat well to live well!
- Coconut oil (for frying)
- 2 garlic cloves, chopped
- 1/2 Sweet Potato (grated) small
- Handful of Spinach
- Rainbow Chard (chopped)
- 1/2 cup Oat flour
- 1/2 cup Rice flour
- 1/2 tsp Corn flour (known as corn starch in the US)
- 1/2 tsp Baking powder
- 1 tbsp Flaxseeds
- 1/2 tsp Cumin
- 1/2 tsp Salt
- 1 tsp Nutmeg
- 1/3 cup Olive oil
- 50 g Organic Tofu
- 2-3 tbsp Oat cream
- 120 ml Oat milk
- Hemp seeds
1. Preheat oven to 185 C (400F)
2. Preheat a large pan over medium heat. Melt in a bit of coconut oil, 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.
2. In a large bowl, mix all dry ingredients. Mash the tofu well, and add it to the dry ingredients.
5. Add in the cooked vegetables, chopped chard and parsley, and mix well until all ingredients are combined.
6. Fill the baking molds ( I use baking paper for each muffin)
7. Add Hemp topping
7. Bake at 185C for 25 min.