Bean Corn Muffins

Complete Protein Corn Muffins

Beans can be used for all sorts of dishes. Vegetarians can get a complete protein from the combination of beans and corn.

Being a semi-vegetarian, I am always looking at ways to improve the basic nutrition of foods. Back in February, on a snowy, dreary day, I was standing looking in the pantry trying to come up with something for a meal. After taking out beans and tomatoes and staring at them for a while, decided not to make a meal with the beans. Being that I miss having whole wheat bread, I just need something that had a bit of substance as it moved across my palate.

I had used beans in lasagna, waffles, cookies and brownies, so why not corn muffins?


Complete Protein Corn Muffins

Beans
1 cup light red kidney beans, rinsed and drained
1/4 tsp ginger powder
1/4 tsp chili powder
1/8 tsp onion powder
1/8 tsp ground mustard seed
1 Tbsp jalapeno chilies, (canned)
Dry ingredients
3/4 cup yellow stone ground corn meal
1/4 cup Maseca (Mexican corn flour)
2 Tbsp baking powder
1/2 tsp baking soda
2 tsp non-calorie sweetener (or sugar)
Liquid ingredients
1/4 cup oil
1 1/2 tsp Ener G Egg Replacer + 2 tbsp water or (1 egg or 1/4 cup egg substitute)
Water
1 cup water, divided

Preheat oven to 375 F
Spray a 6-cup muffin pan with non-stick spray.
Place beans in a mixing bowl, mash and stir to break them up so that they are creamy. Pieces of skin will still be visible. Mix in the remaining bean ingredients. Set aside.
Combine the egg replacer with 2 Tbsp of water until mixed. Add to beans; beat for about a minute using a hand mixer
Combine all Dry Ingredients in a container and mix thoroughly.

Stop. Wait until the oven is pre heated, before adding the dry ingredients to the wet.

Fold dry ingredients into the bean mix.
Add enough of the water to get the consistency of corn muffins. ( I used 4/5 cup) If the cup is not enough, add additional by tablespoon at a time. Fill muffin cups immediately and put in oven.

Makes approximately 6 muffins.
Servings: 6
Yield: 6 muffins

Nutrition Facts
Serving size: 1/6 of a recipe (6.1 ounces).
Nutrition information calculated from recipe ingredients.
Amount Per Serving
Calories 200.31
Total Fat 10.09g
Saturated Fat 0.82g
Cholesterol 3.81mg
Sodium 668.13mg
Potassium 191.08mg
Total Carbohydrates 24.38g
Fiber 3.08g
Sugar 0.4g
Protein 4.66g

Author Notes
Get everything mixed and in the muffin tins as soon as possible, because the batter thickens as time passes.

Complete Protein Bean Soup

One of the things that I have noticed since being retired is that I can't seem to decide on what to prepare for dinner. This can be a bit difficult when one must remain on a wheat free (wheat, rye, barley) diet.

A quick meal can be a fast trip for sandwiches or pizza for those without food allergies. That is not an a option for me without driving and asking questions about cross-contamination. It is simpler to just prepare my own meals.

I haven't quite perfected gluten free bread baking, so I either make corn muffins or buy a loaf of Udi's bread. The cost of the purchased bread helps in preventing my eating a lot of sandwiches. That's not to say that I do not make cookies, brownies and cakes.

I haven't managed to reduce the amount cooked, because, in the past, I planned for enough to take to work for lunch. Now I am trying new ways to do 'left over make overs'.

I had tomatillos and 2 half cans of beans in the refrigerator. I had no idea what to do with tomatillos until someone used them in salsa. The light bulb popped and I decided to add them to bean soup!

So here's to my version of a complete protein meal without meat!   note the amount of protein.  

A view from the breakfast nook.

Complete Protein Bean Soup
1 cup black beans
1 cup kidney beans
2 cups red beans
2 cups corn kernels
6 medium tomatillos
2 cups low sodium vegetable juice
2 Tbs diced dyhydrated onion
1/2 cup canned chopped chili peppers
2 tsp sweetner (used sweetnlow)
2 tsp spanish paprica
1 Tbs salt free Cajun spice mix
1/2 tsp ground ginger


Remove outer skin from tomatillos, cut into cubes.
If using canned vegetables look for low-sodium varieties, rinse and drain.
Place all ingredients in a medium slow cooker on low at least 3 hours before you plan to eat.
Test for seasoning 30 minutes before serving. If salt is needed, sprinkle 1/2 tsp sea salt over the top, do not stir. replace top on slow cooker.
Serve with avocado cubes, if desired.
 
Note 16 ounces = 2 cups

Servings:4
Nutrition Facts
Serving size: 1/4 of a recipe (17.1 ounces).
Nutrition information calculated from recipe ingredients.
Amount Per Serving - bean soup only
Calories 347.8

Total Fat 2.84g
Saturated Fat 0.49g
Cholesterol 0mg
Sodium 497.34mg
Potassium 1426.59mg
Total Carbohydrates 67.62g
Fiber 17.07g
Sugar 10.19g
Protein 18.01g