Savoury Bean Muffins

  • Serves 10
  • Prep in 15 minutes
  • Cook in 20 minutes
When we refer to baking things we usually assume some kind of sweet ensemble.

But that doesn’t have to be the case!

Nope there’s a lot to be said for a savoury bake & these little muffins make for a fabulously satisfying & sustaining snack or prep ahead breakfast. In fact I’ll have them at pretty much any meal….

 

  1.  

Key Facts

  • Prep Ahead
  • High Protein Breakfast
  • Family Friendly
  • Freezer Friendly

Ingredients

  • 1 cup cooked white beans or chickpeas

  • 1 heaped tablespoon each ground flax & chia seeds

  • 1 1/2 cups oat flour (buy or grind whole oats in a food processor)

  • 1 bunch parsley

  • 5 sundried tomatoes

  • Large handful stoned olives

  • 1/2 teaspoon salt

  • 1 tablespoon dried oregano

  • 1 tablespoon raw apple cider vinegar

  • 1 teaspoon bicarbonate of soda

  • Optional – 1 teaspoon chilli flakes

  • Optional – 200g cheese of choice

Preperation

  1. 01
    1. Preheat your oven to 210C, grab some silicone muffin cases or line a muffin tin.
  2. 02
    1. Add the flax & chia seeds to a large bowl with 1 cup warm water, mix well for 1 minutes & then leave for sit for 10 minutes.
  3. 03
    1. Roughly chop your beans, then finely chop the rest of your ingredients. Add everything to the soaked seeds, mix well, season & then fold through the cheese if using followed by the vinegar & bicarbonate of soda.
  4. 04
    1. Spoon into your cases & bake for 16-18 minutes. Avoid over baking them as they’ll end up chewy.
  5. 05
    1. Use within 4 days or freeze for up to 3 months.

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About Me

Phoebe Liebling (BSc, DipNT) is a highly respected clinician & award winning product & recipe developer based in Harley Street.

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Food is not simply fuel, it is a fabulous thing to be enjoyed, shared & delighted in.

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Whether it be for a specific concern, sporting event, preparing for or recovering from surgery, pre/post natal, or simply learning how to nourish yourself as best you can to prevent illness in future, Phoebe will offer personalised guidance to help you achieve your individual goals.

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