CHOCOLATE & KIDNEY BEAN CUPCAKES
From The Family Meal Solution
Makes 12
Prep time: 15 minutes Cooking time: 25 minutes Ingredients
400g tin red kidney beans,
drained and rinsed
¼ cup (60ml) extra virgin olive oil, or melted coconut oil
2 eggs, lightly beaten
2 tbsp natural or
plain Greek-style yoghurt ⅓ (80ml) pure maple
syrup
1 tsp pure vanilla extract ½ cup (75g) wholemeal plain flour or ⅔ cup (7g) almond meal
¼ cup (2g) cacao or cocoa
powder
½ tsp baking powder
¼ tsp bicarbonate of soda pinch of salt natural or plain Greek-style yoghurt and fresh berries, to serve (optional)
Highly nutritious red kidney beans add a wonderful texture to these muffins without compromising the taste. Plus who doesn’t love a little extra nutrient boost in their child’s lunchbox?
Method
Preheat oven to 160C (140C fan-forced) and line a 12-hole cupcake tin with paper cases. In a food processor, puree the kidney beans, olive oil, eggs and 2 teaspoons of water for approximately 5 minutes until smooth. This will also aerate the mixture.
Pour in the yoghurt, maple syrup and vanilla and process for about 30 seconds to combine. Scrape the sides of the bowl when necessary. Add the flour or almond meal, cacao or cocoa powder, baking powder, bicarbonate of soda and salt. Process until just combined. Spoon the mixture evenly among the cupcake cases.
Bake for 25 minutes or until a toothpick inserted into the centre of a cupcake comes out clean. Allow cupcakes to cool before turning out on a wire rack. Serve with yoghurt and fresh berries.
Nutrition
Legumes are delicious, versatile, economical and satisfying. High in slowrelease carbohydrates, protein and fibre, they also offer a range of healthpromoting nutrients, making these cupcakes a great addition to snack times and lunchboxes.
Storage
Keep in an airtight container in the fridge for up to 3 days or wrap individually in plastic film and store in an airtight container in the freezer for up to 3 months.
Allergies/intolerances
Gluten/wheat: use gluten-free flour or almond meal. Use a gluten-free baking powder. Egg: replace egg with 1 chia or linseed egg (1 tbsp seeds soaked in 80/60ml water) or ¼ cup (75g) apple sauce or puree. Dairy: Use coconut or dairy-free yoghurt.