Bean cakes

I have this thing with muffins.  I think it actually starts with my genuine love of coffee – and my enjoyment of baked goods with coffee – and my desire to minimize the muffin tops of my belly.  So, a disproportionate amount of my kitchen experimentation is dedicated to creating the perfect muffin – nutritious, delicious, lean.  Imagine my joy when I learned that I could get rid of all the flour and shortening in a muffin and replace it with high protein, high fiber, high in vitamin BEANS!!

            >>   prep steps
Muffin Base
2 heaping cups                        Black beans (cooked or canned)
3 large                                        Egg whites
1/3 cup                                      Sugar (cane or light brown)
1 tsp                                            Baking powder
2 beans                                      Insides scraped out of two vanilla beans (or sub 1 tsp extract)

                         >>        Mix the above, smashing the beans as you stir.  Use a hand-blender or food processor to blend the bean mix into a smooth batter.

(Cherry Mud Muffins!)
1/8 cup                                    Cocoa powder
1/8 cup                                    Cocoa nibs (coarsely chopped)
1/2 cup                                    Dried cherries (sour variety)
2 tsp                                          Cinnamon

                      >>        Stir the above into the beany muffin base batter.

Cooking Directions

Stir the above into the beany muffin base batter.  Divide into 12 muffin tins (lightly greased or sprayed with oil).  Bake at 350 for 25 minutes or until a toothpick comes out dry.  (NOTE – depending on the bean variety and the specifics of which dried fruits and nuts you add, baking time can take much longer – I’ve taken more like 45 minutes to bake the white-bean coconut mango variety.)


Tropical Fruit & Nut variation
Use white beans
1/8 cup                                    Coconut (desiccated, ground, not sweetened)
1/8 cup                                    Almonds (coarsely chopped)
1/2 cup                                    Dried mango (or apricot)
2 tsp                                          Ginger
Savory Herb
Use red beans
1/8 cup                                    Ground cheese (Parmesan or other hard variety)
1/8 cup                                    Pine nuts (coarsely chopped)
1/2 cup                                    Sun-dried tomatoes (chopped)
2 tsp                                          Oregano
Nutritional Info
(serving = 1muffin – avg. may very by optional additions)

Cal                     ~95
Carbs               ~18 grams
Protein             ~5 grams
Fat                     ~1 gram

Vitamins          ~10% + RDV of manganese, folate,
~  5%  + RDV of vitamins B1 and B2

Minerals          ~ 10% + RDV of manganese, copper, magnesium
~  5%  + RDV iron, phosphorus, potassium, selenium



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