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Mushroom Kale Quinoa Muffins {vegan, oil-free, GF}


  • Author: Camilla
  • Prep Time: 10 mins
  • Cook Time: 45 mins
  • Total Time: 55 mins
  • Yield: 6 muffins 1x
  • Diet: Vegan

Description

So satisfying, and packed with nutrition, my 90-calorie mushroom kale quinoa muffins are perfect portable mini-meals! They are vegan, oil-free, gluten-free, & flourless, too.


Ingredients

Scale
  • 4 packed cups of coarsely chopped, trimmed kale leaves
  • 8 ounces white mushrooms
  • 1 green onion, cut into pieces
  • 1 cup cooked quinoa (see notes)
  • 1/3 cup plain nondairy milk
  • 1/4 cup flaxseed meal
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon cracked black pepper

Instructions

  1. Preheat oven to 375F. Grease, spray or line 6 cups of a standard size muffin tin.
  2. In a food processor, process the kale, mushrooms and green onions until finely chopped. Transfer to a large bowl and stir in the quinoa, milk, flaxseed meal, salt and pepper.
  3. Divide mixture evenly between prepared cups, smoothing the tops.
  4. Bake in the preheated oven for 40 to 45 minutes until golden brwon at edges and set at the centers. Transfer to a cooling rack and cool into the tin for at least 20 minutes before removing from tin. Serve warm or room temperature.

Notes

Storage: Store the cooled muffins in an airtight container in the refrigerator for up to 5 days or freezer for up to 3 months.

Quinoa: To make the cooked quinoa, bring 1/3 cup  quinoa and 3/4 cup water to a boil in a small saucepan set over medium-high heat. Reduce the heat, cover, and simmer for 15 minutes. Remove from heat and let stand for 5 to 10 minutes. Remove the lid, fluff the quinoa with a fork, and allow to cool slightly.

  • Category: Muffins
  • Method: Baking
  • Cuisine: American

Nutrition

  • Serving Size: 1 muffin
  • Calories: 90
  • Sugar: 1 g
  • Sodium: 183 mg
  • Fat: 2.1 g
  • Saturated Fat: 0 g
  • Carbohydrates: 13.3 g
  • Fiber: 2.8 g
  • Protein: 4.4 g
  • Cholesterol: 0 mg

Keywords: savory quinoa muffins, vegan, oil-free, gluten-free, low calorie, high protein, under 100 calorie vegan muffin, mushrooms, kale, egg-free

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