Apple Lentil Muffins
With lentil purée and flaxseed, you’d be hard pressed to find a muffin with more fibre. If you can’t find whole wheat pastry flour, use equal parts regular whole wheat and all-purpose flours.
1 cup (250 mL) red or yellow lentils
1 1/2 cups (350 mL) whole wheat pastry flour
1/4 cup (60 mL) ground flaxseed
1/3 cup (80 mL) walnut pieces
2 tsp (10 mL) baking powder
1 tsp (5 mL) baking soda
1 tsp (5 mL) cinnamon
1/2 tsp (2 mL) ground cloves (optional)
1/4 tsp (1 mL) salt
1 egg
1/2 cup (125 mL) sucanat, turbinado, or palm sugar
1/4 cup (60 mL) vegetable oil
1 1/2 cups (350 mL) apple, finely chopped
Preheat oven to 350 F (180 C).
In medium saucepan, combine lentils and 2 cups (500 mL) water. Bring to a boil, reduce heat and simmer until lentils break down and most of the water is absorbed, about 10 minutes. Mash lentils until smooth and set aside to cool.
In large bowl, combine flour, flaxseed, walnuts, baking powder, baking soda, cinnamon, cloves, and salt.
Add egg, sugar, oil, and apple to lentil puree and mix well. Combine wet and dry ingredients and mix just until all the flour is incorporated. Divide mixture among 12 greased muffin cups and bake for 18 minutes, or until golden and a toothpick inserted into the middle of a muffin comes out clean.
Makes 12 muffins.
Each muffin contains: 227 calories; 8 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 32 g carbohydrates; 8 g fibre; 57 mg sodium
source: "Load Up on Lentils", alive #336, October 2010
Apple Lentil 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).
