Hey there guys! It’s Christine here with for Sweet-Tooth Friday! Today’s recipe is for Vegan Pink Bean & Berry Muffins. These muffins are moist, delicious, and super easy!
Before I get to the muffins, I have two updates to share. First of all, I have a new job! I just started coaching Middle School Field Hockey. It’s a ton of fun, and since it’s after school it doesn’t interfere with my morning baking. I’m excited to have a scheduled workout session daily, especially now that Camogie is over for the summer. It’s definitely a different experience working with 12, 13, and 14 year olds! Who would believe that getting 20 hormonal girls to do sprints would be so trying—especially when the boys soccer team goes by!?
My second piece of news is that I have decided not to cook meat anymore at home. I usually only fix meat (chicken, tuna, or ground turkey) about two times a week, but this is still a big change for me. I’ve had my toes in the vegetarian water for awhile now. What started as “Meatless Monday” ended up so yummy, doable, and inexpensive that I think it can easily fit into the rest of the week.
Plus, I finally got around to reading The Omnivore’s Dilemma while on vacation. I expected to enjoy the book, but I thought I knew enough about healthy eating that I wouldn’t take much from it. Boy was I wrong! The chapters about corn, corn syrup, and every other thing fed with corn made me feel sick and like a big ear of corn myself. It also got me thinking more about meat being treated like a delicacy, as it was in the past. So, I am ok with occasionally ordering meat at a trusty restaurant, but for the most part it’s veggies and beans for me!
Now back to the muffins! I knew I was in the mood for muffins this week; they are one of my weaknesses at work but I always feel guilty about starting my day with all that dairy, fat, white flour, and sugar! I found a great recipe from the US Dry Bean Council. I veganized their recipe by using egg replacer for the eggs and juice instead of the milk. I also cut down on the sweetener, used whole wheat pastry flour, and swapped an assortment of berries for the raisins and spices.
The recipe called for 1 cup of cooked pinto beans. At the store I was delighted to stumble upon PINK beans! Sorry, but sometimes my girly side gets the best of me! In my excitement, I misread the recipe and used a whole CAN of beans instead of a CUP. My muffins still turned out great, but I think they would but a little fluffier and have a better texture with the correct amount, so that’s what I’ve listed here.
Vegan Pink Bean & Berry Muffins
- 1 cup cooked pink beans (rinsed if from a can)
- 1/4 cup walnut oil
- 2 tsp Ener-g egg replacer mixed with 3 tbs water
- 3/4 cup real fruit juice (I used pomegranate-blueberry)
- 1 1/2 cup whole wheat pastry flour (+1 tbs to coat berries)
- 1/3 cup sucanat
- 1 tbs baking powder
- 1/2 tsp salt
- 1 cup mixed berries
Preheat the oven to 350 degrees.
Mix the 1 1/2 cups of the flour, sucanat, baking powder, and salt together, set aside.
Mix together the beans, oil, and egg replacer. Beat until the beans are just about smooth. (You can also puree this in a food processor if you prefer.)
Alternate adding the dry mix and the fruit juice to the bean mixture. Remember to scrape down the sides of the bowl and scrape the bottom to get everything mixed evenly.
Toss the berries in the tablespoon of flour to coat, then stir in. It’s better to stir in the berries by hand so that you don’t crush them.
Divide batter into 12 lined muffin cups. Bake for 20-22 minutes, until a knife comes out clean and the tops are springy.
Even with the extra beans I added, my batch of muffins turned out surprisingly delicious! I was worried they would be super-dense-hockey-puck-style muffins, but they still rose and domed nicely. Finally I have an easy fix for my pesky muffin craving! I can’t wait to do these Pink Bean & Berry muffins again with the correct bean measurements- and I’d love to hear how yours turn out!
Hope you enjoy this protein and fiber-rich vegan breakfast!
Vegan Supplements: Which Ones Do You Need?
Written by Matt Frazier
I’m here with a message that, without a doubt, isn’t going to make me the most popular guy at the vegan potluck.
But it’s one I believe is absolutely critical to the long term health of our movement, and that’s why I’m committed to sharing it. Here goes…
Vegans need more than just B12.
Sure, Vitamin B12 might be the only supplement required by vegans in order to survive. But if you’re anything like me, you’re interested in much more than survival — you want to thrive.
So what else do vegans need?