SnacksVegetarian€
Nutritious Lentil Muffins with Colorful Vegetables and Oats
Prepare filling lentil and vegetable muffins packed with fiber and plant-based protein. These lentil and vegetable muffins are the ideal solution for a healthy breakfast, snack, or post-workout bite.
Prep time
15 min
Cook time
25 min
Total time
40 min
Servings
4
Recipe
Lentils, mature seeds, cooked, boiled, without salt
400 gFlour, oat, whole grain
100 gEggs, Grade A, Large, egg whole
2 pieceSquash, summer, green, zucchini, includes skin, raw
1 mediumCarrots, mature, raw
1 mediumCorn, sweet, yellow, canned, vacuum pack, no salt added
50 gOnions, yellow, raw
1 smallGarlic, raw
2 cloveSpices, pepper, red or cayenne
1 tspSpices, caraway seed
0.5 tspSalt, table, iodized
0.5 tspSpices, pepper, black
1 pinchOil, olive, extra virgin
1 tbspPer servingTotal
Calories:321.3 kcal1285.3 kcal
Protein:17.8 g71.3 g
Carbohydrates:45.5 g181.8 g
Fiber:12.6 g50.2 g
Water:177.9 ml711.5 ml
Fat:8.5 g34.1 g
Micronutrients
Sugar:4.5 g17.9 g
Saturated fat:1.8 g7.1 g
Cholesterol:93 mg372 mg
Sodium:291.9 mg1167.6 mg
Potassium:767.6 mg3070.5 mg
Calcium:74.6 mg298.2 mg
Iron:5.4 mg21.7 mg
Magnesium:101.2 mg404.8 mg
Zinc:2.9 mg11.7 mg
Phosphorus:405.6 mg1622.2 mg
Vitamin C:13.9 mg55.5 mg
Vitamin A:191.9 µg767.6 µg
Vitamin D:0.5 µg2 µg
Vitamin B12:0.2 µg0.9 µg
Instructions
1
Preheat the oven to 190 °C. Lightly grease the muffin tin or line it with paper muffin cases.
2
Grate the zucchini, salt it, and after 5 minutes squeeze it firmly in a kitchen towel to remove as much water as possible.
3
In a large bowl, mix the cooked lentils (you can lightly mash half of the lentils with a fork for better binding), the squeezed zucchini, grated carrot, corn, onion, and garlic.
4
Add the eggs, oats, and all the spices. Mix well until you get a uniform mixture. If the mixture is too wet, add another spoonful of oats.
5
Fill the muffin cases with the mixture to the top and press it down lightly.
6
Bake for 20–25 minutes, until the muffins are firm to the touch and golden brown. Before removing them from the tin, let them rest for 10 minutes.
Nutritional benefits
Thanks to the high content of slowly digestible carbohydrates and fiber from lentils, this meal provides stable energy and supports gut microbiome health.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.