The vegetable muffins are tasty idea to eat vegetables so a little different. But they are also the perfect anti-waste recipe if you have cooked too many, you don’t know how to consume them and obviously you don’t want to throw them away.
In our recipe, we used carrots, courgettes and peas, but you can prepare them with all the advanced boiled vegetables you want. In summer, they are excellent with aubergines and peppers, while in the winter months with pumpkin, broccoli and cabbage. Just keep the vegetables cooked in the refrigerator, closed in an airtight container, until you are ready to use them to prepare the dough for your muffins. Alternatively, you can use fresh seasonal vegetables and cook them in a pan with a little water, as indicated in the recipe.
Try light vegetable muffins as an appetizer or aperitif for a dinner with friends, or for a brunch with friends. They will conquer everyone, even children who often don’t particularly like vegetables.
You can also enjoy them on a diet, perhaps as an alternative side dish to change your menu: they are quick to prepare and comfortable to carry, therefore perfect for a lunch outside the home. They have few calories and few fats, so they will fill you up with beneficial properties lightly.
Vegetable muffins: The nutritional properties
The nutritional benefits of these muffins derive mainly from the vegetables and legumes used in the recipe, in particular …
- The zucchini are a mine of water and fiber that make you feel satiated and promote the intestinal transit. All with just 11 calories per 100 g. A trio of properties that makes them a real trump card when dieting and when it is very hot. Thanks to the combination of the high water content and the richness of potassium, in fact, they are moisturizers, useful for replenishing the mineral salts lost with sweat, purifying and allied against water retention.
- Even the carrots are a very light vegetable (only 35 calories per 100 g) and full of properties: in particular, are a source of beta-carotene, a natural pigment, a precursor of vitamin A, which plays many beneficial functions. Among the many, it helps maintain healthy skin, cartilage and mucous membranes, strengthens the immune system, protects eyesight, preventing retinal disorders, and plays an antioxidant action by counteracting the harmful effects of free radicals.
- Finally, peas, which like all legumes are a source of vegetable protein, but also of fiber and potassium, which stimulate diuresis and keep the intestine healthy. The low glycemic index makes them suitable for the prevention of type 2 diabetes, while the high level of folic acid makes it a useful food in pregnancy, to promote the correct development of the fetus.
The recipe is completed by milk and Parmesan, both rich in proteins of high biological value and calcium, an ally of good bone health. Parmesan, in particular, is a rather caloric aged cheese; therefore, to be consumed in moderation on a diet, but if eaten without excess it has very important positive effects on health. Many studies have highlighted its ability to counter hypertension, diabetes and obesity.
The recipe for making vegetable muffins
- 160 g of spelled flour
- 35 g of parmesan
- 60 ml of partially skimmed milk
- 60 ml of water
- 40 ml of corn seed oil
- 1 egg
- 150 g of courgettes
- 60 g of carrots
- 50 g of peas
- 1/2 sachet of baking powder
- Salt to taste
- Pepper to taste
1) Preheat the oven to 180°. Wash the courgettes, peel the carrots. Cut the vegetables into small pieces. Place them in a pan with the peas, salt slightly, cook, adding a little water, for about 10 minutes. Let the vegetables cool down.
2) Place the egg, water, milk and oil in a bowl, whisk everything with a whisk.
3) In another bowl put the flour, a pinch of salt, the instant yeast, mix thoroughly.
4) Incorporate the powders into the liquid mixture, mix with a whisk to create a homogeneous, lump-free compound.
5) Now add the boiled vegetables, Parmesan and pepper, mix with a spoon.
6) Distribute the mixture inside baking cups, which you will place in the muffin mold, bake for about 15-18 minutes, test the toothpick: it will have to come out of the center of the clean muffin. Serve lukewarm or cold.
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