Banana Lentil Muffins

• 分量: 12 servings
• 調理時間: 10 minutes
• 総時間: 35 minutes

材料

1 cup cooked red lentils

1 cup mashed very ripe bananas (usually 2 to 3 large bananas)

½ cup unsweetened applesauce

½ cup extra virgin olive oil (can sub avocado or coconut oil or melted butter)

1 egg (beaten)

2 teaspoons vanilla extract

1 ¼ cups whole wheat flour

1 ½ teaspoons baking powder

¾ teaspoon baking soda

½ teaspoon ground cinnamon

手順

Preheat the oven to 350 degrees F. Line or grease a muffin tray. Alternatively, use a silicone muffin tray without liners (my preferred method).

In large bowl, mash the cooked lentils if they are not already well-mashed after cooking. Add the mashed banana, applesauce, olive oil, egg, and vanilla extract. Whisk until combined.

In a separate bowl, combine the flour, baking soda, baking powder, and ground cinnamon. Add the dry ingredients to the bowl with the wet ones. Mix with a rubber spatula until combined.

Spoon the batter into the muffin tray, filling up each cavity about ¾ of the way.

Bake for 20 to 25 minutes or until a toothpick inserted in the center of a muffin comes out clean. Let the muffins cool completely before serving.

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栄養

• サービングサイズ: 1 muffin
• カロリー: 168 kcal
• 脂肪総量: 10 g
• 飽和脂肪: 1 g
• 不飽和脂肪: 8 g
• コレステロール: 14 mg
• ナトリウム: 75 mg
• 炭水化物総量: 18 g
• 食物繊維: 3 g
• 糖質総量: 4 g
• タンパク質: 4 g