If you’re looking for a great way to incorporate complex carbs and protein, look no further than these lentil barley berry muffins!
Lentils are full of protein, fibre and folate – in fact they contain more folate than any other plant food. They are also considered a high iron food and are low on the glycemic index. Barley complements the lentils nicely, as it is very high in soluble fibre. Soluble fibre helps to lower cholesterol, reduce blood glucose spikes, and is very filling.
Try this recipe with your favourite berries and feel free to experiment with other fruits as well!
Lentil Barley Berry Muffins
Adapted from Lentils.org
Makes 12 servings
- ¼ cup split red lentils
- ¼ cup old-fashioned (large flake) oats
- 1½ cups stone ground barley flour*
- ½ cup brown sugar, packed
- 1 tbsp baking powder
- ½ tsp ground cinnamon
- ¼ tsp salt
- ½ cup milk
- 1 large egg
- ¼ cup melted butter or canola oil
- 1 cup fresh or frozen berries** (If using frozen berries, do not thaw)
- ¼ cup hemp hearts
*Note if you cannot find stone ground barley flour, you can substitute with all-purpose flour
** This recipe works great with all types of berries, including blueberries, raspberries and blackberries
- Preheat your oven to 400˚F and line 12 muffin cups with paper liners.
- Heat a medium sauce pan and bring the lentils and oats to a simmer with 1 cup of water. Once cooked, set the pan aside to cool to a lukewarm temperature.
- Whisk together the flour, sugar, baking powder, cinnamon, and salt in a large bowl.
- Add the milk, egg, and melted butter/oil to the oat and lentil mixture, stir to combine.
- Add the wet mixture to the dry ingredients along with the berries and hemp hearts, then stir just until combined (do not worry about getting all the lumps out of the batter).
- Distribute the batter into the paper-lined muffin cups and bake for 20 minutes, until pale golden and springy to the touch.
NUTRITION INFORMATION (per muffin, with blueberries)
|Calories (kcal)||192||Protein (g)||5|
|Carbohydrates (g)||29||Fat (g)||6.5|
|Sugar (g)||10||Saturated Fat||2|
|Fibre (g)||3.2||Sodium (mg)||215|
|Iron (mg)||1.1||Calcium (mg)||101|