Quick and healthy vegetarian food for every day.
- ½ leek
- 5 oz. broccoli
- 2 tbsp extra-virgin olive oil
- 2 garlic cloves, peeled and finely chopped
- 1 tsp finely chopped fresh thyme or oregano
- ½ tsp sea salt
- ¼ tsp freshly ground black pepper
- 1 cooking apple, cored and cut into 1 cm cubes
- 1 large handful spinach, roughly chopped
- 1 cup buckwheat flour
- 1 cup rolled oats
- 2 tbsp arrowroot (or potato starch)
- 2 tsp baking powder
- ½ tsp sea salt
- 3 free-range eggs
- 2/3 cup plain unsweetened yogurt
- ½ cup extra-virgin olive oil
- 1 tbsp good-quality honey
- 1 tbsp whole grain Dijon mustard
- 2 tsp organic unfiltered apple cider vinegar
- Pumpkin seeds
Preheat the oven to 200ºC (400ºF), grease a large 12-hole muffin tin or two smaller 6-hole ones and line with parchment paper or paper cup liners. Alternatively, use a silicone muffin tin.
Wash and finely chop the leek, trim and finely chop the broccoli stalk and roughly chop the florets. Heat the oil for the filling in a frying pan (skillet) on a medium heat. Add the leek and broccoli stalk and sauté for 5 minutes. Add the broccoli florets, along with the garlic, thyme and salt and pepper and sauté for a further 5 minutes. Lastly, add the apple along with the spinach and sauté until the other vegetables have softened, the apple is tender and the spinach has wilted. Stir occasionally, to prevent the vegetables and apple from burning. Remove from the heat and set aside while you prepare the dry ingredients.
Put all of the dry ingredients in a food processor and blend on a high speed until well combined and the oats resemble coarse flour. Transfer to a large bowl, make a well in the center and set aside while you prepare the wet ingredients.
Crack the eggs, add them to the food processor along with the rest of the wet ingredients and blend on a high speed until well combined. Pour the wet ingredients into the well of the dry ingredients and, using a spatula, start folding the wet ingredients into the dry ingredients. Add the broccoli, spinach and apple filling and gently fold until just combined, making sure not to over-mix as this will make the muffins tough.
Divide the batter evenly between the cups of the muffin tin, sprinkle with some pumpkin seeds and bake for about 20 minutes or until golden and a skewer inserted in the center of one of the muffins comes out clean. Turn the tin around halfway through the cooking time to ensure that the muffins bake evenly.
Remove the muffins from the oven and set aside to cool slightly in the tin before transferring to a wire rack to cool completely or devouring them while still warm.
They can keep for a few days if stored in an airtight container at room temperature. They also freeze well. Makes 12.
About this recipe
"We created these muffins as a quick snack for our children. Broccoli is Elsa’s all-time favorite vegetable and muffins are one of her preferred treats. Here we add apple for a touch of sweetness, as well as honey and Dijon mustard for a delicious flavor twist." -- David Frenkiel and Luise Vindahl.
Recipe courtesy of Green Kitchen at Home by David Frenkiel and Luise Vindahl, Hardie Grant,2017. Photography: David Frankiel.