Vegan Banana Lentil Muffins

Vegan Banana Lentil Muffins are light, moist & delicious. This recipe is made with mashed bananas as a natural sweetener & cooked lentils with additional protein & fibre. The mixture makes the muffins filling, but at the same time not heavy enough to be served for breakfast/a snack. Lentils will get lost in the mix, but they provide a good flavour & nutritional dose. The muffins can be kept simple/some nuts, seeds/vegan chocolate chips can be added. The Vegan Banana Lentil Muffins are an intelligent option & a healthier snack with a sense of indulgence.

STATS

• Diet: Vegan
• Course: Breakfast, Snack
• Cuisine: Vegan
• Time for prep: 15 minutes
• Cooking time: 25 minutes
• Working time (total): 40 minutes
• Size/serving: 1 muffin
• Level of difficulty: Easy
• Mode of cooking: Baking
• Total yield: 12 muffins

EQUIPMENT

• Muffin tin
• Mixing bowls
• Measuring cups & spoons
• Whisk
• Spatula
• Cooling rack

INGREDIENTS

• One cup of cooked, cooled, & well-drained red lentils
• Two mashed medium-ripe bananas
• 1/3 cup of agave nectar/maple syrup
• 1/4 cup melted coconut oil
• Half a cup of plant-based milk
• 1 and 1/2 cups all-purpose flour
• One teaspoon of baking powder
• Half a teaspoon of baking soda
• 1/2 a teaspoon of cinnamon
• One-fourth of a teaspoon of salt
• 1 teaspoon vanilla essence
• Half a cup of vegan chocolate chips/chopped walnuts (optional)

INGREDIENT NOTES

Red lentils:

• Cooked red lentils can be used, but make sure they are cooked properly & drained so there is no excess moisture. They melt together very well & they are a good source of protein without being obnoxious in flavor.

Bananas:

• Ripe bananas with some brown spots will give it a natural sweet flavor & an intense banana flavor. They bind the batter, too.

Maple Syrup:

• Mildly spreads sweetness & moisture. Agave nectar/date syrup fits the bill as well.

Coconut oil:

• Makes it soft & keeps muffins moist. Melt & add it, but do not overheat it to such an extent that it cooks the batter.

Plant milk:

• Almond milk, soy milk/oat milk will work. Go unsweetened to curb sweetness.

Vanilla extract:

• Adds a spiced, sweet odour, which combines with banana & cinnamon.

Flour:

• All-purpose flour produces a light crumb. Whole wheat flour has a nuttier taste & contains additional fiber.
  Baking soda & baking powder: A duo that gives a good, solid rise along with a fluffy texture.

Cinnamon:

• Makes it deeper, warmer. You can be varied & use nutmeg/pumpkin spice.

Salt:

• Equalizes the sweetness & gives flavor.

INSTRUCTIONS

1. First, you need to preheat the oven to 350°F (175°C). Grease a muffin tray gently then line it with paper liners.
2. In a large basin, mash the bananas till they are smooth. Add the cooked lentils & mash till thoroughly combined.
3. Add vanilla essence, milk from plants, melted coconut oil, & maple syrup & whisk.
4. Stir till incorporated.
5. Stir flour, baking powder, baking soda, salt, cinnamon in second bowl.
6. Now include the wet mixture into the dry items.
7. Whisk in till combined, taking care not to overbeat.
8. Now, carefully mix in vegan chocolate chips/walnuts if using.
9. About three-quarters of the batter should be poured into each muffin cup.
10. A toothpick inserted in the middle of the loaf should come out clean after 20 to 25 minutes of baking.
11. After letting the muffins remain on the tray for five minutes, place them on a wire rack to finish cooling.
12. Warm/room temperature, serve.

TIPS

• To avoid muffins that are mushy, drain lentils.
• The best sweetness & moisture are obtained using very ripe bananas.
• To add some flavor, add spices, e.g., nutmeg and cardamom.
• In place of gluten-free muffins, a gluten-free flour mix should be used.

STORAGE INFORMATION:

Refrigerate:

• Store in an airtight container for at least 5 days.

Freezer:

• You may keep cooled muffins for at least three months in a freezer-safe bag/container. Warm in the microwave/let thaw at room temperature.

FAQS

Do these muffins freeze?

• Totally, yes, but freeze in a Ziploc bag after they are cold for up to 3 months.

Are they oily? Can I make them oil-free?

• YES, veganize it by using unsweetened applesauce instead of coconut oil.

Does the lentil alter the flavour?

• Not at all, they fit in easily & augment nutrition & texture by & large.

How about green/brown lentils?

• The best are red lentils because they soften more, but you can use other ones as long as they are cooked very tender.

NUTRITIONAL INFORMATION

Calories: 150
Protein: 4g
Carbohydrates: 22g
Dietary Fiber: 3g
Total Fat: 5g
Saturated Fat: 2g
Cholesterol: 0mg
Sodium: 110mg