09 Sep Savoury Muffins | With Sprouted Lentils
This recipe for Savoury Muffins uses whole sprouted lentils. I had sprouted whole lentils (Whole Masoor) and decided to make the best use of it. This is the result.
Muffin usually meant a bread like product, as opposed to the more pancake-like crumpets. We normally tend to confuse muffins with cup cakes. I have written about the difference between the two in my earlier post on Millet Cupcakes. To repeat, while cupcakes are always sweet desserts, muffins can substitute as breakfast items. Added to that there are savoury muffins that exist too.
The type of muffins that we consume can have a big impact on our health based on its fat and sugar content. As Muffins normally contain processed flours, most store bought muffins are deceptively high in fats, with up to 40% fat content, which many consumers are not aware of. But these Savoury muffins do not use any flour. Neither processed nor Gluten free flours. Sprouted and steamed whole Masoor along with sautéed vegetables form the base for these muffins. This makes it a healthier option either for breakfast or with evening tea.
There is a basic difference between lentil and dal. Lentils are whole and still have their husks on. When they are split and the husks removed, they become dals. As a result, whole lentils are higher in nutrition than split dals. In other words, including one whole lentil in your diet at least once a week is one sure way to healthy life. More so for vegetarians. Whole masoor has iron and protein in abundance making it a perfect choice for vegetarians. Sprouting increases its protein content manifold.
These muffins stay in the refrigerator for nearly 4 to 5 days. Try these healthy muffins for breakfast or with tea. These make good option for children’s lunch box too.
Savoury Muffins With Sprouted Lentils
- 1 cup sprouted whole lentils (whole masoor)
- ½ cup finely chopped mixed vegetables (carrots, french beans, yellow, green and red bell peppers, etc)
- ¼ cup onion chopped fine
- 1 tomato pureed
- ½ tsp black pepper powder
- ½ tsp cumin powder
- ½ tsp mixed dry herbs / pizza seasoning (optional)
- 1 tbsp flax seed meal (flax seeds powder)
- 1 tsp oil
- salt to taste
- Pre heat the oven to 180˚ C.
- Chop the vegetables VERY finely.
- Finely chop the onions and puree tomato.
- Soak flax seeds meal in 3 tbsp warm water for 15 minutes.
- Steam cook the lentils with ¼ cup water.
- Once they are cooked and become soft, drain and keep aside to cool. Reserve the water.
- Pulse the lentils coarsely.
- Heat oil in a pan and add onions. Sauté till it turns pink.
- Add tomato paste and cook till tomatoes are mushy.
- Add salt and dry spices.
- Add mixed vegetables and sauté further for a few minutes. Let the vegetables remain crunchy.
- Allow to cool to room temperature.
- Add soaked Flax seeds meal to the coarsely ground lentils.
- Add the sautéed vegetables.
- Mix with a spatula. If the mixture is too thick, add required amount of the drained water slowly and bring it to muffin consistency. It should be neither too thick nor too runny.
- Fill in the muffin pans lined with liners.
- Bake in the preheated oven at 180˚ C for 35 to 40 minutes.
- You can use vegetables of your choice.
- This recipe can be made with any lentils, sprouted or not. But you need to soak them before cooking / steaming.