Quinoa muffiny

Tyto Quinoa muffiny are easy, healthy, and savory muffins perfect as a high-protein breakfast. They are also packed with vegetables, egg-free, and dairy-free.

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While the full recipe is just below, don’t miss my baking tips and detailed step pictures further down.

Quinoa muffiny

Tyto Quinoa muffiny are easy, healthy, and savory muffins perfect as a high-protein breakfast. They are also packed with vegetables, egg-free, and dairy-free.

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Časová náročnost: 10 minut min

Cook Čas: 20 minut min

Celkový čas: 30 minut min

Chod: Dezert

Kuchyně: americký

Podávání: 12 vdolky

Kalorie: 198.9 kcal

Autor: Carine Claudepierre

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Složení

Spojené státy americké - metrický

• ▢ 2 poháry Samorostlá mouka - (poznámka 1)
• ▢ ½ pohár Jemný olivový olej - (poznámka 2)
• ▢ 1 pohár Mandlové mléko - (poznámka 3)
• ▢ 1 pohár Cooked Quinoa - (note 4) cooled
• ▢ 1 pohár Baby špenát - jemně nasekané (poznámka 5)
• ▢ ⅓ pohár Roasted Red Bell Peppers - jemně nasekané (poznámka 6)
• ▢ ¼ pohár Zelené olivy - sliced (note 7)
• ▢ ½ čajová lžička Sůl
• ▢ 1 čajová lžička Cibulový prášek
• ▢ ¼ čajová lžička Česnekový prášek

volitelný

• ▢ ⅓ pohár Dairy-Free Cheese - (poznámka 8)

Instrukce

• Předehřejte troubu na 180 °C. Vyložte formu na muffiny s 12 otvory papírovými košíčky na muffiny. Papírové košíčky lehce vymažte olejem ve spreji. Dejte stranou.
• In a mixing bowl, add cooked and cooled quinoa, olive oil, almond milk, chopped spinach, roasted red bell pepper, and sliced olives. Stir to combine.
• Add self-rising flour, salt, onion powder, and garlic powder. Stir with a rubber spatula until a thick muffin batter forms.
• At this stage, feel free to stir in cheese if used.
• Těsto rovnoměrně rozdělte do 12 otvorů na muffiny.
• Bake the muffins on the center rack of your oven for 22-25 minutes at 350°F (180°C) until a toothpick inserted in the center comes out clean.
• Nechte muffiny zcela vychladnout na mřížce.

Poznámky

Poznámky 1: 2 cups of self-rising flour is equivalent to 2 cups of all-purpose flour + 3 teaspoons of baking powder. For a gluten-free option, use my bezlepkový konvertor, ale nezapomeňte na prášek do pečiva.

Poznámky 2: You can use any low-flavor oil or swap half the oil for plain yogurt to add proteins and decrease fats.

Poznámky 3: Any milk work, use soy milk to up proteins and nutrients.

Poznámky 4: Make sure you don’t add hot/warm quinoa. Cool it down first. Even better, cool it down in the fridge overnight for best results.

Poznámky 5: Or finely chopped trimmed kale.

Poznámky 6: I am using canned roasted bell peppers stored in water, not oil. Remove from the jar, pat dry in absorbent paper to remove any liquid, then chop it finely and measure in the measuring cup. Other options are finely chopped sundried tomatoes or sunflower seeds.

Poznámka 7: Or any olives from black to kalamata taste good. Or use seeds like sunflower seeds or pumpkin seeds, or chopped nuts like walnuts or almonds.

Poznámky 8: I use dairy-free cheddar or sometimes crumbled dairy-free feta cheese. Any cheese works, but if yours is high in sodium, skip the salt.

Skladování: Store in an airtight box in the fridge for up to 4 days, or freeze in Ziploc bags for up to 1 month. Thaw them in the fridge the day before serving.

Režim trouby: Používám režim s ventilátorem (konvekcí). Pokud musíte použít konvenční režim, doporučuji zvýšit teplotu o 15 °C. Doba pečení by měla být stejná, ale může to trvat o několik minut déle.

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Výživa

Porce: 1muffin | Kalorie: 198.9kcal | Sacharidy: 19.4g | Protein: 4.6g | Tlustý: 11.5g | Nasycený tuk: 2g | Polynenasycený tuk: 1.6g | Mononenasycený tuk: 7.3g | Sodík: 225.8mg | Draslík: 97.4mg | Fiber: 1.3g | Cukr: 0.3g | Vitamin A: 340.3IU | Vitamin B12: 0.3μg | Vitamín C: 2.6mg | Vitamin D: 0.3μg | Vápník: 59.4mg | železo: 0.7mg | Hořčík: 22.1mg | Fosfor: 67.4mg | zinek: 0.5mg

Přísady a náhražky

You only need a handful of ingredients for this recipe. Here’s how to pick them.

• Samorostlá mouka – The baking powder in this flour makes the muffins. You can make your own by combining all-purpose flour and baking powder. For a gluten-free option, use my bezlepkový konvertor, ale nezapomeňte na prášek do pečiva.
• Lehký olivový olej – To add moisture and richness. Any neutral-flavored oil works, or you can replace half with plain yogurt for added protein and reduced fat.
• Mandlové mléko – To add moisture. Soy milk can be used to increase protein and nutrient content. Any plant-based milk or even dairy milk will work.
• Cooked Quinoa – This provides protein and texture. Ensure it’s cooled to prevent issues with the batter. Soak it for some time to remove its pectin.
• Baby špenát – To add nutrients and color. Finely chopped kale or arugula is a good substitute if you like it.
• Roasted Red Bell Peppers – To add sweetness and flavor. Sundried tomatoes or sunflower seeds can be used as alternatives.
• Zelené olivy – They add a salty, briny flavor. Black olives, kalamata olives, sunflower seeds, pumpkin seeds, walnuts, or almonds are suitable substitutes.
• Cibulový prášek – This brings savory flavor. Fresh minced onion, or shallots that have been sauteed until soft will work.
• Česnekový prášek – Fresh minced garlic that has been sauteed until soft will work.
• Dairy-Free Cheese – To (optionally) add flavor and richness. Dairy-free cheddar or feta are good options. Any cheese can be used, but it would require adjusting the salt.

How to Make Quinoa Muffins

This recipe is super easy, here’s how to make it in pictures.

Pour the dry ingredients and add the liquid ones on the top.

Chop the veggies and add them all on top of the bowl.

Combine the batter until the veggies are incorporated.

Pour the batter into a muffin tin and bake it for 22-25 minutes at 350 °F (180 °C).

Carininy tipy na pečení

Dovolte mi podělit se o další tipy na dokonalé muffiny.

• Rovnoměrná distribuce – Use an ice cream scoop for even batter distribution in the muffin pan.
• Topping Variations – Sprinkle seeds or chopped nuts on top before baking for added texture.
• Vegetable Variety – Add finely chopped carrots or other vegetables for added nutrients.
• Směs bylinek – Add fresh or dried herbs like thyme or rosemary for enhanced flavor.
• Muffin Test – Use a toothpick to test for doneness in multiple muffins, as baking times can vary.
• Doba chlazení – Allow muffins to cool completely on a wire rack to prevent sogginess.
• Savory Spices – Add a pinch of smoked paprika or cayenne pepper for a spicy kick.

More Savory Baking Recipes

Veganské slané muffiny

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