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A Healthy "Muffin" Recipe

Posted 05-07-2015
In Recipes

A Healthy "Muffin" Recipe

It's muffin time again! Today we have a nifty little mini muffin made with black beans and brown rice that is tasty and versatile. They can be served as an appetizer, side dish, or a quick pre/post workout snack.

This recipe makes 24 mini muffins and it's a good way to use up leftover rice. Keep them in the refrigerator for when you need a quick and nutritious snack. Just pop one in the microwave for about 15 seconds until hot, or they are also good cold. Best of all, beans and rice have complementary amino acids, making the combination a complete protein. These muffins can be frozen for individual use later.

Black (bean) and Brown (rice) Muffins

  • 1 15-oz can black beans, drained and rinsed
  • 1 3/4 cup brown rice, cooked
  • 1/2 cup old fashioned oats
  • 1/2 cup sunflower seeds
  • 2 eggs + 1 egg white
  • 1/2 cup chopped fresh parsley
  • 2 t curry powder
  • 1 T soy sauce
  • 2 cloves garlic, minced (optional)
  • Banana slices (optional)
  • Sesame seeds
  1. Preheat oven to 350 and prepare a 2 dozen mini muffin tin with Pam.
  2. Process oats and sunflower seeds in food processor until ground to a flour.
  3. Combine all the ingredients except the sesame seeds and banana slices and mix well with a fork.
  4. Divide the mixture evenly among the muffin tins. For a unique contrast in flavor, put a slice of banana over some of them.
  5. Sprinkle with sesame seeds and additional curry powder if desired.
  6. Bake 15 minutes.
  7. Let cool in tins for at least 15 minutes to allow muffins to set before removing.

Slym Cook says: I love garlic going down, but not so much the next day so I usually try to avoid it, but not always! These are good with or without garlic. The added banana is a nice touch but I suggest you only put banana slices on the ones you plan to eat right away, as they do turn brown and kinda creepy after the first day! :)

rice nuffins