Savoury Green Pea Muffins
Green pea flour is one of the latest options in the burgeoning gluten-free flour category. It can add an earthy element and a splash of colour to pancakes, cookies, and savoury muffins. If you can’t find the flour at a store near you, try making your own by blending dried split green peas into a very fine powder in a food processor, spice grinder, or high-powered blender. These muffins are best served warm with a wisp of butter.
1 cup (250 mL) whole wheat pastry flour
3/4 cup (180 mL) green pea flour
2 Tbsp (30 mL) finely chopped chives
1 tsp (5 mL) baking powder
1/2 tsp (2 mL) baking soda
1/2 tsp (2 mL) sea salt
2 large free-range eggs
2 Tbsp (30 mL) honey
3/4 cup (180 mL) reduced-fat ricotta cheese
1/3 cup (80 mL) extra-virgin olive oil
1/4 cup (60 mL) low-fat milk or unflavoured nondairy alternative
2 garlic cloves, grated or very finely minced
Preheat oven to 350 F (180 C).
In large bowl, stir together whole wheat pastry flour, green pea flour, chives, baking powder, baking soda, and salt. In separate bowl, lightly beat eggs and stir in honey, ricotta cheese, olive oil, milk, and garlic. Add wet ingredients to dry ingredients and mix until everything is moist. If mixture is too dry, mix in extra milk 1 Tbsp (15 mL) at a time.
Divide mixture among 10 standard-sized greased or paper-lined muffin cups. Bake for 18 minutes, or until a toothpick inserted into centre of a muffin comes out mostly clean. Let cool several minutes before unmoulding.
Serves 10.
Each serving contains: 198 calories; 8 g protein; 9 g total fat (2 g sat. fat, 0 g trans fat); 22 g total carbohydrates (6 g sugars, 5 g fibre); 173 mg sodium
source: "Little Green Giants", alive #366, April 2013
Savoury Green Pea Muffins
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
