Coral Lentil, Pear and Nut Muffins
Our dietitians' favouriteA good way to snack on legumes—without even knowing it!
Ingredients
- 1/2 cup (125 mL) coral lentils uncooked
- 1 1/2 cups (375 mL) water
- Sufficient quantity of butter (optional)
- 3/4 cup (180 mL) unbleached flour
- 3/4 cup (180 mL) Kamut or whole wheat flour
- 1/4 cup (60 mL) wheat germ
- 1 1/2 tsp (7.5 mL) baking powder
- 1 tsp (5 mL) baking soda
- 1 tsp (5 mL) ground ginger
- 1/2 tsp (2.5 mL) ground cardamom (optional)
- 2 peeled pears finely diced
- 1/2 cup (125 mL) walnuts coarsely chopped
- Pinch of salt
- 2 eggs
- 1/3 cup (80 mL) brown sugar
- 1/4 cup (60 mL) unsalted butter melted
- 1 cup (250 mL) Canadian Quark
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Preparation
In a small covered pot, cook lentils in water for about 8 minutes over low heat. Use a sieve to drain. Let cool.
Preheat oven to 350°F (180°C). Butter a 12-cup muffin pan or insert silicone or paper liners.
In a large bowl, mix the flours, wheat germ, baking powder, baking soda, ginger, cardamom and salt. Add the pears and nuts to the dry mix and fold in until fully incorporated. Set aside.
In a bowl or large measuring cup, scramble the eggs, brown sugar, butter, Quarkand cooked lentils using an immersion blender. Pour this mixture into the dry ingredients. Mix and divide the batter among the muffin cups.
Bake in the centre of the oven for about 30 minutes or until a toothpick inserted into the centre of a muffin comes out clean.
Once cooled, store in an airtight container at room temperature for up to 3 days or in the freezer for 3 months.
Tips
1/2 cup uncooked coral lentils makes 1 1/4 cups cooked.
To cook the lentils, replace the water with the same amount of pear juice.
For a sweeter version, double the brown sugar. Omit the spices and replace with 1 tsp (5 mL) pure vanilla extract.
Nutritional information
Per serving| Energy: | 214 Calories |
| Protein: | 8 g |
| Carbohydrate: | 28 g |
| Fat: | 9 g |
| Fibre: | 3.4 g |
| Sodium: | 205 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 7 % / 82 mg |
| Selenium: | 28 % |
| Folate: | 25 % |
| Thiamin: | 16 % |
| Phosphorus: | 14 % |
