Vegetable Frittata Muffins
By Aden B. at Pantry Twenty.
Produce:
- mix of any vegetables
- onion, garlic, any herbs
Pantry/Fridge:
- besan or chickpea flour
- baking soda, plant-based milk, apple cider vinegar
- mushroom powder or nutritional yeast
- salt, pepper, turmeric
Makes 6 large or 12 standard muffins
Ingredients
- 2 1/2 cups diced mixed vegetables*
- 1 small brown onion^
- 2-3 cloves garlic
- 3 Tbs chopped fresh herbs**
- 1 1/2 cups besan or chickpea flour***
- 1 Tbs mushroom powder^
- 1/2 tsp ground turmeric
- 1/4 tsp baking soda
- salt to taste
- pepper to taste
- 1/2 cup soy milk^
- 2 tsp apple cider vinegar
- 3/4 - 1 cup water
^ see notes below for substitutions
Instructions
1. a) If using uncooked vegetables, dice any mix of vegetables in 2 cm pieces to fill 2 1/2 cups. Place on lined baking tray in a single layer. Add thickly sliced onion and 2-3 whole, unpeeled garlic cloves. Season with salt and pepper, drizzle with oil if desired. Roast for 20-30 min until tender. Remove tray from oven, then peel and finely chop the garlic cloves. Mix the garlic and 3 Tbs chopped herbs with the tray of vegetables, then set aside to cool.
b) If using already-cooked vegetables, cut them into 2 cm pieces to fill 2 1/2 cups. Sauté a thickly sliced onion and 2-3 finely chopped garlic cloves, then add to the vegetable mix. Add 3 Tbs chopped herbs and season with salt and pepper. Toss everything together, then set aside.
2. Preheat oven to 190degC fan-forced and grease a 6-cavity large muffin pan or a 12-cavity standard muffin pan. In a large mixing bowl, place 1 1/2 cups besan or chickpea flour, 1 Tbs mushroom powder, 1/2 tsp turmeric, and 1/4 tsp baking soda. Add salt and pepper to taste, then mix dry ingredients together using a whisk until evenly distributed. Set aside.
3. Mix together 1/2 cup soy milk with 2 tsp apple cider vinegar, then set aside for 5 min to thicken. Meanwhile, arrange the prepared vegetable mix into the greased muffin pan so that each cavity is about 1/2 full. Set aside about 1/3 cup of the vegetable mix to use as topping after the batter is poured in.
4. To the mixing bowl containing the dry ingredients, add the milk mixture then add water (use 3/4 cup if vegetables have high water content*, otherwise use 1 cup***). Whisk together until combined and smooth, with a slightly runny consistency.
5. Spoon the batter over the vegetables inside the muffin pan, ensuring any gaps are filled. Gently tap muffin pan on the countertop to remove any air bubbles. Decorate the top of each muffin using the remaining vegetable pieces and extra herbs.
6. Bake for 20-25 min (standard size) or 30-35 min (large size), turning down temperature to 170degC after 5 min. Muffins are ready when a skewer inserted into the centre comes out clean or a few moist crumbs. Do not overcook because they can be dry. Place on a cooling rack for 10-15 min before removing muffins from the pan. If attempting to do this straight from the oven, the muffins may stick and be difficult to remove cleanly****. Leftovers can be stored in the refrigerator or freezer when they have completely cooled.
Notes:
^ Suggested ingredient substitutions:
1 small brown onion = 1 small red or white onion, or 2-3 shallots
1 Tbs mushroom powder = 1 Tbs nutritional yeast
1/2 cup soy milk = 1/2 cup almond milk or other plant-based milk
* Suitable vegetables for this recipe include pumpkins, sweet potatoes, carrots, turnips, broccoli, asparagus, peas and corn. Vegetables with strong flavours, such as beetroot, should be limited to a few pieces per muffin. Vegetables to use sparingly are those with high water content such as zucchini, mushrooms and tomatoes.
** Use your choice of herbs, such as rosemary and thyme, to suit the vegetables used. You can use 2 tsp dried mixed herbs as a substitute for fresh.
*** This recipe was tested using besan/gram flour. If using chickpea/garbanzo flour, which usually needs more water, increase the quantity of water as needed.
**** If the muffin pan was greased with oil, use a silicone scraper/spatula to gently remove muffins from the pan. If baking/parchment paper was used, be very gentle and slow when peeling the paper from the muffins.
You might also like these recipes:
Click on the link below to find recipes for using any vegetables you have: