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Bean Muffins

Bean Muffins

This is another Gemini assisted recipe. These are beans cooked in a muffin tin. They are not really muffins but they are handheld and portable and can be eaten cold. They have a tendency to be bland so be heavy handed with the spice. There is an optional dip that goes with this because these guys are DRY.
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Prep Time 1 day
Cook Time 1 hour 30 minutes
Servings: 12 Servings
Course: Protein, Side Dish, Snack
Cuisine: Lacto Ovo Vegetarian, Plant Based
Calories: 105
Ingredients Equipment Method

Ingredients
  

Boil the Beans
  • 1 cup Beans So far this works well with pinto and black beans. Try some different beans see how it works.
  • 1 tbs Baking Soda Fart prevention?
  • 4 cups Water For cooking the beans
The Bean Muffins
  • 1/2 Onion Diced
  • 2 Eggs Binder and protein
  • 3/4 cup Rolled Oats Some plain old oats
  • 1/4 cup All-purpose flour Helping to hold it together
  • 1 tsp Garlic or garlic type seasoning Dried or fresh whatever you have
  • 1 tsp Cumin
  • 1 tsp Chili powder Not the spicy kind...unless you want that
  • 1 1/2 tsp Salt
  • 1/2 tsp Black Pepper
  • Non-stick cooking spray or oil To coat the muffin pan

Equipment

  • 1 Pressure Cooker or Ninja Foodi Whatever you use to cook beans.
  • 1 Frying Pan
  • 1 Muffin Tin I used a 12 muffin tin.

Method
 

  1. Soak the Beans
  2. Soak 1 cup of beans overnight in water and baking soda.
Boil the Beans
  1. Rise off the beans.
  2. Add the fresh water and soaked beans to the pressure cooker.
  3. Cook the beans in the pressure cooker on high for 10-15 minutes.
  4. Let the beans vent naturally for at least 10 minutes. I usually just leave it for a half an hour since these will be mashed.
  5. Drain the beans and set them aside to cool. You could even put them in the fridge. (Eggs will be added to these beans and you don't want the eggs to go into hot beans or they will cook.)
Cook the Onions
  1. Dice half an onion. Dice the garlic if you're using fresh garlic.
  2. Oil a pan with non-stick spray or whatever you would use to sauté onions and garlic. Use medium heat to heat the pan.
  3. Add the diced onion and cook for 5-7 minutes until soft.
  4. Add the garlic you chose during the last minute.
  5. Remove from heat and let cool.
Create the Batter
  1. Process the Beans: In a large bowl, mash the cooked black beans. You want them mostly mashed with a paste-like consistency, but still with some texture (a few whole beans remaining). Do not blend into a smooth puree.
  2. (Optional) Prep the Oats: If using old-fashioned rolled oats, pulse them briefly in a food processor or blender until they form a coarse meal. (You can use them as is for a more rustic texture.)
  3. Add the cooked onion/garlic mixture, beaten eggs, prepared oats, flour, and all seasonings (cumin, chili powder, salt, pepper) to the mashed beans.
  4. Mix thoroughly until everything is well combined and the mixture is very thick and cohesive.
  5. (Crucial) Let the mixture rest for 5-10 minutes to allow the oats to absorb moisture, which will make the fritters firmer.
Cook the Muffins
  1. Preheat your oven to 400°F (200°C).
  2. Lightly oil/spray the muffin tin(s). This makes 12 muffins.
  3. Scoop the bean mixture into the muffin cups, filling them almost to the top. Press the mixture down very firmly with the back of a spoon. This compression is necessary for a hand-held, firm texture.
  4. Bake for 30 minutes
  5. (Optional - Gemini recommends) Cook for 20 minutes in the pan. Then take them out and place them on a parchment lined cookie sheet. Cook for 10 -15 additional minutes for added crispness on the sides.
  6. Let them cool for a few minutes before handling. They will continue to firm up as they cool. They will be easier to get out of the muffin tin as well.
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