Muffins with bananas and chickpea flour or, more simply said, how you could delight the whole family with a healthy dessert, great for morning coffee, for a delicious snack at the office, or the child’s school lunch box.
From the “gluten-free” category (and not only), here is a recipe invented quickly, with what I had around the house: sugar-free and gluten-free muffins. They are straightforward to prepare, fast, and reconcile many requirements regarding special nutrition.
I prepared these gluten-free muffins several times (now I can make them with my eyes closed), but only now have they come to see the light of day.
Garbanzo flour (chickpea flour) successfully replaces any flour, be it white or whole-wheat. Chickpea flour can be added to many dishes, from sweets and cakes to sauces or soups. It has a subtle nutty taste and provides beneficial nutrients such as protein, fiber, iron, potassium, calcium, magnesium, zinc, vitamin A, vitamin C, vitamin B6, vitamin K.
Chickpea flour is one of the most used types of gluten-free flour, so necessary for people with gluten intolerance and for all those who want a diet as healthy as possible and nutritionally balanced.
I initially made this recipe as banana bread, and the result was delicious. But since I am a big fan of muffins that can be quickly frozen and enjoyed as a quick snack, I decided to transform the classical banana bread into tiny muffins. And it worked!
They are ready very quickly and, like any other muffins, are very easy to make. The difference between these and the classic muffins is the list of ingredients and the lack of a high amount of sugar and white flour products.
The combination of bananas, chickpea flour, and coconut flakes is delicious, and the fact that I did not add sugar in the composition makes me put them on the list of favorites in terms of desserts.
Convince yourself and give it a try! I am sure you won’t regret it!
Nutritional Information:
- For 1 muffin
- Calories: 85
- Carbohydrate: 10 g
- Fiber: 2 g
- Sugars: 4 g
- Protein: 2 g
- Fat: 4 g
- Saturated Fats: 2 g
- Polyunsaturated fats: 0 g
- Monounsaturated fats: 0 g
- Cholesterol 19 mg
Chickpea Banana Muffins
Necessary equipment:
- a muffin tin
- a large mixing bowl
- a medium mixing bowl
Ingredients:
20 muffins
- 3 medium bananas, ripe
- 2 large eggs
- 1 teaspoon of melted coconut oil
- 1 teaspoon of apple cider vinegar
- 2 teaspoons of raw honey
- 1 teaspoon of pure vanilla extract
- 2 tablespoons coconut milk (unsweetened)
- 1 1/2 cup of garbanzo bean flour (chickpea flour)
- 1 teaspoon of baking powder
- 1/2 teaspoon of Ceylon cinnamon
- a pinch of sea salt
- 1 cup of coconut flakes (unsweetened)
- coconut cooking oil to grease the muffin tin
- optional topping: banana slices or peanut butter
Instructions:
- Preheat the oven to 350°F (176°C) and prepare a muffin tin.
- Spray your muffin tin with coconut cooking oil.
- In a large mixing bowl, use a fork to mash the bananas.
- Add the eggs, coconut oil, apple cider vinegar, honey, vanilla extract, and coconut milk. Whisk everything to combine thoroughly.
- In a medium mixing bowl, combine garbanzo flour (chickpea flour) with baking powder, cinnamon, and sea salt.
- Add the dry ingredients over the wet ingredients and whisk gently to combine. Be careful not to overmix. Whisk to incorporate all the elements.
- Add in the coconut flakes and stir gently to combine.
- Pour the batter evenly into the prepared muffin tin.
- Bake for about 15 minutes or until the center is set. To check if the muffins are baked before removing them from the oven, do the toothpick test. Insert a toothpick in the middle of the dough and take it out. If there are traces of dough on the toothpicks, it means that the muffins must remain in the oven. On the other hand, if the toothpick comes out clean, the muffins are baked.
- Take out from the oven and set aside to cool down a bit for about 10 minutes.
- Take the muffins out of the tin gently and enjoy!
The muffins go perfectly with peanut butter and banana slices, but they are pretty good without another topping for a lighter version.