This recipe for Lemon Chickpea Muffins was developed by the CIA for a Harvard-CIA “Muffin Makeover” project and incorporates healthy fats and whole grains to create a better-for-you version of the massively oversized, calorie-laden muffin found in most restaurants and bakeries. To see a video demonstration on this recipe, click here: Makeover Muffins with Healthy Fats.
Recipe source: CIA Chef Scott Samuel
- 1 ¾ cups chickpeas (1-15 oz. can), drained and rinsed
- Zest from two lemons
- Zest from one orange
- 2 tablespoons freshly squeezed lemon juice
- 2 tablespoons freshly squeezed orange juice
- ¼ cup extra virgin olive oil
- ½ cup granulated sugar
- 2 egg yolks
- 2/3 cup whole wheat flour, sifted
- 2 teaspoons baking powder
- ½ teaspoon salt
- ½ teaspoon ground cardamom
- 1/3 cup ground almonds
- 2 egg whites
- 1 tablespoon ground almonds
- 1 ½ teaspoons granulated sugar
- ¼ teaspoon ground cardamom
- Preheat oven to 325°F.
- Line a muffin tin with paper liners.
- Purée the chickpeas in a food processor until smooth.
- Add the lemon and orange zest and juice, olive oil, sugar, and egg yolks. Purée until smooth.
- Sift together the flour, baking powder, salt, and cardamom. Stir in the chickpea mixture, then add the ground almonds.
- Whisk egg whites until they hold semi-soft peaks. Fold the egg whites into the batter.
- In a small bowl, combine the ground almonds, sugar, and cardamom. Set aside.
- Scoop batter into muffin tin. You can use a 1/3 cup measuring cup to do this, but you’ll only need to add a generous ¼ cup of batter to each muffin cup. Sprinkle the muffin batter with some of the almond-sugar-cardamom mixture.
- Bake 12–13 minutes, or until a toothpick inserted in the center of a muffin comes out clean.
Nutrition Analysis per muffin: Calories: 170, Protein: 4 g, Carbohydrate: 23 g, Fiber: 3 g, Sodium: 230 mg, Saturated fat: 1 g, Polyunsaturated fat: 1 g, Monounsaturated fat: 5 g, Trans fat: 0 g, Cholesterol: 31 mg