Banana Chickpea Muffins – oil free, nut free
These delicious banana chickpea muffins are nut and oil free, and have an extra boost of protein from chickpeas. They are a great on the go breakfast, and would make a yummy addition to school lunches.
They aren’t super sweet, so feel free to play around with the sweeteners. I tried a batch without the maple syrup, but found the recipe was a bit bland. The recipe uses a cup of dates. If you use dried pitted dates, soak them in some boiling water for a few minutes first to soften. Don’t worry, even though this recipe includes a full tin of chickpeas, you can’t taste the at all! Such a great way to get some extra goodness into fussy kids!
I purposely made this recipe nut free as we’re about to venture into the world of nut free school lunches with my five year old. Chopped walnuts would be a delicious addition if you don’t have this restriction. Muffins are such a versatile food, you can make up all sorts of combinations!
To make Banana Chickpea Muffins:
The trick to light and fluffy muffins is to not overmix when the liquid is added to the dry ingredients. Mix with a spoon until just combined. It’s okay if there are a few specs of flour left. If you overmix, the muffins become heavy.
I had run out of muffin papers today, so I used a small amount of spray oil on the muffin tins. It you use muffin pans, make sure the muffins cool completely before you try to remove the papers, as I find they stick if the muffins are still warm. I also only had one muffin tin, so I ended up with 12 muffins and the rest went into a loaf of banana bread. This recipe should make approximately 18 large muffins, or 2 banana bread loaves. The loaves will need about another 10 minutes of cooking time.
Let me know what you think of these yummy banana chickpea muffins!
Banana Muffins
Ingredients
Dry Ingredients
- 3 Cups Plain Wholemeal Flour
- 1 Cup Rolled Oats
- 6 Tspn Baking Powder
- 1 Tspn Cinnamon
Wet Ingredients
- 1 1/2 Cups Soy Milk or other non dairy milk
- 1 Cup Dates soak in hot water if dried dates
- 1 Tin Chickpeas drained
- 3 Bananas
- 1 Tub Apple Puree 120g
- 1/3 Cup Maple Syrup
- 2 Tspn Vanilla Extract
Instructions
- Preheat oven to 180 degrees.
- Add dry ingredients to a large bowl. Mix to combine.
- Add wet ingredients to blender. Blend until combined.
- Make a well in the centre of the dry ingredients. Pour in the blended banana mix.
- Gently fold the wet mixture into the dry. Make sure there is no flour left in the bottom of the bowl. Mix until only just combined.
- Line muffin tray with muffin papers or lightly grease with spray oil. Spoon heaped dessert spoonfuls of mixture into each muffin hole. Alternatively, line two loaf pans with baking paper and spoon half of the mix into each.
- Bake for approximately 35 minutes until browned on top. Loaves will need approximately 10 more minutes of cooking time.
- Turn out onto a cooling rack. Enjoy!
| Nutrient | Per Serve | Per 100g |
|---|---|---|
| Energy | 707kJ (169cal) | 816kJ (195cal) |
| Protein | 5.14g | 5.94g |
| Carbohydrates | 30.58g | 35.3g |
| Fat | 1.77g | 2.04g |
| Iron | 1.49mg | 1.72mg |
| Zinc | 0.73mg | 0.84mg |
| Calcium | 51.78mg | 59.77mg |
| Fibre | 5.07g | 5.86g |
