When you work from home, it can be difficult to find 20 minutes to make and eat a nutritious lunch – it’s all too easy to just grab a quick snack, usually meant for a kid’s lunchbox, and go right back to working.
That’s why savoury muffins like these are great to make ahead of time and keep in the fridge or freezer.
They make for a quick light meal – simply heat up a couple in the microwave, dollop on some spicy relish and empty a bag of premade salad on the side. I love that these have a rich creaminess about them reminiscent (in a way) of polenta and the little pops of flavour you get from individual filling components make each bite an exciting and unique experience. They’re loaded with micronutrients and really easy on the waistline – each muffin containing only 116 calories and 5g fat (0.55g saturated)!
As a bonus, the kids already know what the answer is when they come to me with the dreaded “mum, I’m huuuungry”. The answer is: go grab yourself a muffin! Seriously, make this recipe today – you and your family will LOVE it.
This recipe is great for experimenting, and making your own. Try using different combinations of vegetables – capsicum, carrot, fresh olives all work really well. Steer clear of strongly flavoured ingredients like capers or pickled olives, as they can take over the flavour profile completely.
Kala namak is optional, but highly recommended. It gives the muffins a hint of eggyness (is that a word?) that really helps round out the flavour profile. You can find kala namak in most good spice shops, also known as black salt. If you don’t have any on hand, that’s ok too – just use about a teaspoon of salt in its stead.
Vegan Corn & Feta Muffins
- 120 g baby spinach roughly chopped
- 200 g corn kernels
- 2 zucchini peeled and finely chopped
- 2 tsp kala namak optional
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 1/8 tsp turmeric powder
- black pepper to taste
- 300 g silken tofu
- 25 g fresh chives
- 1 cup chickpea flour
- 1 tsp baking powder
- 150 ml plant milk
- 2 Tbsp nutritional yeast optional
- 150 g sundried tomatoes finely chopped
- 175 g vegan feta finely chopped
- Preheat oven to 180°C (360°F). Lightly grease a muffin tin with cooking spray and set aside.
- Heat a little water in a large frying pan and add the baby spinach, corn kernels, zucchini, kala namak (if using), onion powder, garlic powder, turmeric powder and black pepper. Sauté for about 5 minutes until the vegetables are cooked, adding splashes of water as you go to prevent sticking.
- To a food processor, add silken tofu, chives, chickpea flour, baking powder and milk. Process until a smooth consistency is reached – it should be a thick mixture. Next, stir through the nutritional yeast if using – this will give it a cheesy flavour.
- Pour the mixture into the pan with the cooked vegetables and stir gently to combine. Add the sundried tomatoes and vegan feta to the pan and further combine.
- Fill each muffin cup, and bake for approximately 30 minutes or until the tops are golden brown.
- Allow muffins to cool before removing them from the muffin tray. Serve warm with chilli relish.
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Gabrielle is an evidence-based vegan coach who believes that health transformation begins when you switch to a plant-based diet. Her mission is to help midlife women eat in alignment with who they are and what they value so that they can lead a happier, healthier and more fulfilling life.
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