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Whole Wheat Vegetable Muffins Recipe

Course: Side Dish, Snack
Total Time: Under 1 Hour
Skill Level: Easy
Cost: Inexpensive
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Whole Wheat Vegetable Muffins

Photo by: Joseph De Leo

Tiny bits of fresh vegetables give these muffins a fascinating flavor and texture. These are particularly good with pureed soups, as well as those that focus on one primary ingredient such as carrots or squash.

Yield: Makes 1 dozen

  • 1 cup assorted fresh vegetables, cut into 1-inch chunks (choose from among carrot, green or red bell pepper, radish, peeled broccoli stem, and zucchini)
  • 2 cups whole wheat pastry flour
  • 2 tablespoons wheat germ or ground flaxseeds
  • 1½ teaspoons baking powder
  • ½ teaspoon salt
  • ¾ cup plain soy yogurt
  • 2 tablespoons olive oil
  • 1 tablespoon maple syrup or agave nectar
  • ¼ cup rice milk, or more as needed
  • Poppy seeds for topping, optional


Preheat the oven to 350 degrees.

Place the vegetable chunks in a food processor. Pulse on and off until the vegetables are finely minced; take care not to over process. Set aside.

Combine the next 4 (dry) ingredients in a mixing bowl and stir together. Make a well in the center. Pour in the yogurt, oil, syrup, and rice milk. Stir until well combined, adding more rice milk as needed to make a smooth, slightly stiff batter. Stir in the vegetables. Divide the batter among 12 lightly oiled or paper-lined muffin tins. Top with the optional poppy seeds. Bake for 20 to 25 minutes, or until the tops are golden brown. Remove the muffins from the tins as soon as they are cool enough to handle, and cool them on a rack or a plate.


Add ¼ cup minced dried tomato, reconstituted or oil-cured, as preferred.

© 2009 Nava Atlas

Nutritional information is provided by the author.

Per Muffin:
Calories: 115 Total fat: 3 g Protein: 4 g Fiber: 3 g
Carbohydrate: 20 g Cholesterol: 0 mg Sodium: 150 mg


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