Chocolate Chip Banana Muffins {Allergen Free}
On a whim the other day I bought black bean flour. I cook with beans often, you know about 4 days a week. I have used chickpea flour but never black bean flour. Black beans are very low in saturated fat, cholesterol and sodium. Black beans are also a good source of protein, iron, thiamin, magnesium, phosphorus and manganese, and a very good source of dietary fiber and folate.
I am a huge fan of the black bean. It is delicious and versatile but what was I supposed to make with black bean flour? The package has a few suggestions:
Black Bean Flour is stone ground from rich, hearty black beans and makes a low fat Vegetarian Bean Dip or Burrito Filling in only 5 minutes. It’s ideal for enchiladas, burritos, tacos and more. The recipes for Bean Dip, Burritos, and Taco Pizzas are included on the package.
Good idea but not my first thought. Why not just add it to all baked goods to boost the nutrient density in pancakes, muffins, cakes, and cookies. Black bean flour can be used to substitute 25% of a gluten free flour mixture to increase the protein, fiber and iron content.
I set out to use black bean flour to boost the nutrient content of my gluten free flour mix. I made allergen free chocolate chip banana muffins. They are delicious! This recipe will definitely make the cut for batch baking for school snacks. These muffins are vegan (therefore dairy and egg free), gluten free, peanut and tree free. Don’t let all the ‘free’ lingo intimidate you. These protein packed, fiber filled muffins are full of flavour and moisture.
Each muffin contains 5g of fiber and 5g of protein!
Ingredients
- 1 cup all purpose gluten free flour
- 1 cup black bean flour
- 2 teaspoons baking powder
- 2 teaspoons baking soda
- 1 teaspoon xanthan gum
- 1 teaspoon salt
- 1 teaspoon cinnamon
- 1/2 cup coconut oil
- 1/3 cup honey
- 1 cup coconut milk
- 1 teaspoon vanilla extract
- 1 1/2 cups banana, mashed
- 2 cups chocolate chips
Instructions
- Preheat oven to 325 F. Lightly grease muffin pan with coconut oil.
- In a bowl, whisk together the all purpose flour, black bean flour, baking powder, baking soda, xanthan gum, salt and cinnamon.
- In a small saucepan, melt coconut oil on low heat. Add honey, coconut milk, and vanilla.
- Using a stand mixer, mix wet ingredients into dry ingredients.
- Using a fork, mash 1 1/2 cups bananas (approximately 3 bananas) in a bowl. Fold into muffin mixture. Lastly fold in chocolate chips.
- Fill the prepared pan 2/3 full and cook for 35 minutes. The finished muffins will bounce back when pressed and a toothpick inserted into the middle will come out clean.
- Let the muffins cool for 20 minutes. Gently remove them from the pan, you may need to gently run a knife along the edges of the muffin pan. Allow the muffins to cool completely before storing. Store covered at room temperature for up to 3 days.
Notes
Adapted from Babycakes
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I don’t have black bean flour! Did the original recipe call for that or another flour? I want to make this! And try to sub guar gum too!
The original recipe called for 2 cups all purpose gluten free flour. Can you substitute guar gum 1:1 for xanthan?
Nice! I’ll probably do a mix of chickpea flour and something else. Yes, apparently you can sub 1:1!