Muffins de Feijão Preto (Rico em Ferro, 7g de Proteína)

Estes Bolinhos de feijão preto are a simple baking recipe made with no eggs and no dairy for delicious muffins, bringing 2.4mg of iron (good for a muffin), 7g of protein, and 5g of fiber.

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Bolinhos de feijão preto

Estes Bolinhos de feijão preto are a simple baking recipe made with no eggs and no dairy for delicious muffins, bringing 2.4mg of iron (good for a muffin), 7g of protein, and 5g of fiber.

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Tempo de preparação: 10 minutos minutos

Hora de cozinhar: 25 minutos minutos

Tempo total: 35 minutos minutos

Curso: Café da manhã, Lanche

Cozinha: americano

Dose: 12 bolinhos

Calorias: 262.6 kcal

Autor: Carine Claudepierre

Modo CozimentoEvite que sua tela fique escura

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Ingredientes

Sistema americano - métrico

• ▢ 1 pode Feijões pretos - 15 ounces (425g) – drained, not rinsed(note 1)
• ▢ 1 ½ copos Leite de amêndoa - (nota 2)
• ▢ ⅓ xícara Azeite de Oliva de Sabor Suave - (nota 3)
• ▢ 1 colher de chá de extrato de baunilha
• ▢ 2 copos Farinha para todos os fins - (nota 4)
• ▢ ½ xícara Cacau em pó sem açúcar
• ▢ ¾ xícara Açúcar de cana não refinado - (nota 5)
• ▢ ½ xícara Chips de chocolate amargo - (nota 6)
• ▢ 2 colheres de chá Fermento em pó
• ▢ ½ colher de chá Bicarbonato de sódio
• ▢ ½ colher de chá sal

Instruções

• Preheat the oven to 350°F (180°C). Line a 12-hole muffin pan with paper cups. Lightly oil the muffin paper liners with cooking oil spray. Set aside.
• In a blender, add the drained black beans, milk, oil, and vanilla extract.
• Blend on high speed for 30 seconds or until smooth. Set aside.
• In a large mixing bowl, add flour, cocoa powder, sugar, baking powder, baking soda, and salt. Whisk to evenly combine.
• Pour the liquid mixture from the blender onto the dry ingredients, scraping down the sides of the blender so you don't miss any liquid.
• Use a rubber spatula to stir the liquid ingredients into the dry ingredients and form a smooth chocolate muffin batter.
• Fold in the chocolate chips, stir to evenly combine.
• Fill each muffin paper liner up to the top, and sprinkle a few extra chocolate chips on top.
• Bake in the center rack of the preheated oven for 25-30 minutes at 350°F (180°C) until a toothpick inserted in the center of the muffin comes out clean.
• Cool down for 5 minutes in the pan, then for 1 hour on a cooling rack before serving.
• Serve with a pinch of sea salt flakes if you like to enhance the chocolate flavors.

Notas

notas 1: Equivalent to 1 1/2 cups of cooked black beans. I don’t rinse the canned black beans. You can, but it’s optional.

notas 2: Any milk can be used.

notas 3: Any low-flavor oil works. I didn’t try the oil-free swap, but I am confident that unsweetened applesauce will work well.

notas 4: The recipe doesn’t work with almond flour or oat flour. We didn’t test all-purpose gluten-free flour.

notas 5: Or any crystal sweetener you love, you can reduce to 1/2 cup of sugar for less sweet muffins – but don’t skip the chocolate chips if you do.

notas 6: Or chopped nuts, but keep the sugar to 3/4 cup.

Modo FornoEu uso o modo de convecção (com ventilador). Se você precisar usar o modo convencional, recomendo aumentar a temperatura em 15 °C (25 °F). O tempo de cozimento deve ser o mesmo, mas pode levar alguns minutos a mais.

Armazenamento: Store in the fridge in an airtight container for up to 4 days or freeze in Ziploc bags for up to 1 month.

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Nutrição

Servindo: 1bolinho | Calorias: 262.6kcal | Carboidratos: 39.6g | Proteína: 6.8g | Gordura: 9.6g | Gordura saturada: 3.4g | Gordura poliinsaturada: 1g | Gordura monoinsaturada: 4.8g | Sódio: 186.2mg | Potássio: 250.7mg | Fibra: 5.4g | Açúcar: 9.3g | Vitamina A: 2.9IU | Vitamina B12: 0.02µg | Vitamina C: 0.04mg | Cálcio: 116.8mg | Ferro: 2.4mg | Magnésio: 50.2mg | Fósforo: 122.5mg | Zinco: 1.1mg

Ingredientes e Substituições

Você só precisa de alguns ingredientes simples para fazer esta receita. Veja como escolher e substituir os ingredientes.

• Feijões pretos – These provide a fantastic moistness and density to the muffins, replacing eggs and adding a boost of protein and fiber. You can also use cooked chickpeas for a similar texture.
• Leite de amêndoa – This liquid helps bring the batter together and contributes to the overall moisture of the muffins. Any plant-based milk such as soy milk, oat milk, or cashew milk works well here.
• Azeite de oliva light – This adds richness and tenderness to the muffins. Another low-flavor oil like canola oil, sunflower oil, or grapeseed oil is also fine. If you prefer, unsweetened applesauce works as a fat-free alternative.
• de extrato de baunilha – This enhances the flavor of the muffins.
• Farinha para todos os fins – This forms the structural base of the muffins, providing the necessary body and texture. You can’t use almond flour or coconut flour. It might work with a good gluten-free flour blend, but I haven’t tried.
• Cacau em pó sem açúcar – This gives the muffins their rich chocolate flavor and dark color.
• Açúcar não refinado – This sweetens the muffins. Any granulated sweetener you prefer, like cane sugar or coconut sugar, is also good. You can adjust the amount based on your sweetness preference. Do not use liquid sweeteners, they do not work i this recipe.
• Chips de chocolate amargo – These add pockets of chocolate flavor and extra sweetness to the muffins. You can also use chopped nuts like walnuts or pecans.
• Fermento em pó – Este é um agente levedante que ajuda os muffins a crescerem e ficarem leves e fofinhos.
• Bicarbonato de sódio – This works with the acidic ingredients in the recipe to create lift and a tender crumb.
• sal – This balances the sweetness and enhances the overall flavor of the chocolate. You can also omit this if you prefer.

How to Make Black Bean Muffins

These muffins are really easy to whip up. Here’s how in pictures.

Pour the black beans into a sieve and rinse them.

Pour the black beans into a blender and add the milk and olive oil and blend.

Pour the other ingredients into a bowl, stir them, and incorporate the black bean mixture.

Pour the batter into a muffin tin, add chocolate chips, and bake them for 25-30 minutes at 350°F (180°C).

Dicas de confeitaria da Carine

Deixe-me compartilhar mais algumas dicas para muffins perfeitos.

• Ajustar doçura – If you prefer your muffins less sweet, you can reduce the unrefined sugar to 1/2 cup. The chocolate chips contribute a lot of sweetness already.
• Bean Swap – If black beans are not available, a can of drained chickpeas makes a good substitute in this recipe.
• Legal completamente – Allow your muffins to cool fully on a wire rack. This prevents them from becoming soggy and helps them set properly, making them easier to handle and enjoy.
• Even Scooping – Use an ice cream scoop to fill your muffin liners. This helps ensure each muffin is roughly the same size, promoting even baking.
• Não misture demais – Mix the wet and dry ingredients only until just combined. Overmixing can develop the gluten in the flour too much, leading to tough muffins.
• Ingredientes da temperatura ambiente – For better blending and a smoother batter, make sure your liquid ingredients, like the black beans and milk, are at room temperature.

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