Double Chocolate Lentil Muffins
These double chocolate lentil muffins have been a huge hit ever since my cookbook came out because they taste like a chocolate cupcake but actually have hidden lentils baked right in, making them the perfect tasty treat for pregnancy, postpartum, and kids too!
One of the things that was most important to me when I wrote The Food Doula Cookbook was to create recipes that you actually want to eat when you’re pregnant (and beyond) - even if you are nauseous, have food aversions, are too tired to cook, or just need something you can grab and snack on wherever - in bed, on the couch, on the go, at work, etc.
This can be crucial to eating, eating enough, and getting in the key nutrients you need, both during pregnancy and for the realities of postpartum with a baby at home (and maybe toddlers or older kids too!).
So if you’re in a place right now where eating is tricky - or you are just really looking for a delicious and healthy chocolatey snack that you can eat anytime of day, take to work or the park, freeze to help meet your postpartum hunger needs, or simply enjoy, these are the muffins for you!
Why Lentils are so good for pregnancy and postpartum
Lentils are one of the absolute best and most cost effective ways to get in key nutrients like protein, fibre, and folate, which is so needed before, during, and after pregnancy.
Lentils even have a good amount of iron in them, which can be really hard to get enough of during pregnancy and postpartum, and being low iron can really hurt your energy levels.
Here’s some amazing benefits of lentils depending on your stage:
Preconception - If you’re in your trying to conceive season or are thinking about having a baby in the next couple of years, getting in more plants, in the form of vegetables or lentils, is a great way to boost your fibre intake and support your gut health, which is related to fertility and better odds of pregnancy.
Pregnancy - One of the most important nutrients for pregnancy, especially early pregnancy, is folate, which is involved in making healthy cells and DNA and is crucial for healthy growth and development. A single cup of cooked lentils has more than 350mcg of folate, more than almost every other food you can buy.
Another amazing benefit of these muffins is that, because they pack in healthy fibre and plant protein (thanks to the lentils!), they are supportive of good blood sugar balance, which plays a role in reducing your risk of numerous pregnancy complications.
Postpartum - If you’re postpartum, you know that you need snacks you can eat with one hand at all times in order to satisfy your hunger, eat enough, and stay energized! These muffins are a great substitute to sugary store-bought pastries and snacks that can negatively impact your energy, plus they freeze well and are a great recipe to batch prep.
Further, one of the nutrients you may be low in after your pregnancy and birth is iron. These muffins, with their sneaky lentils, are an easy way to increase the iron in your daily snacks.
How to make Double Chocolate Lentil Muffins
The first step is to prep your lentils!
This recipe calls for cooked red lentils, and there’s a reason for that!
Red lentils (unlike greek or black) get nice and mushy when cooked and have a very mild flavour. This makes them super easy to blend up in your wet muffin mix so that you don’t notice any flavour or texture of lentils in your finished snacks.
To get 1 cup of cooked lentils (as called for in this recipe), simply bring ½ cup of dried red lentils and 1 cup of water to a low simmer, cover and cook for about 20 minutes or until lentils are very soft and the water is absorbed.
TIP! Make a bigger batch of lentils when you’re cooking them, and freeze extras in 1 cup portions so that these muffins come together super quickly the next few times!
Once your lentils are ready, you’re all set to follow the recipe instructions below and make your Double Chocolate Lentil Muffins!
Double Chocolate Lentil Muffins from The Food Doula Cookbook
Wet ingredients
1 cup cooked red lentils
1 cup ripe banana, mashed
1 egg
1⁄4 cup coconut oil, melted
3 tbsp maple syrup
1 tsp vanilla extract
Dry ingredients
1 1⁄2 cups oat flour (or substitute
whole wheat flour for non-GF)
1/3 cup cacao powder
1/3 cup coconut sugar
1 tsp baking powder
1 tsp baking soda
1⁄2 tsp salt
Mix-ins
1⁄2 to 2/3 cup chocolate
chips (dairy-free or regular)
How to make it:
1. Preheat oven to 350°F (180°C) and grease a muffin tin with coconut oil or avocado oil.
2. In a food processor or blender, process the wet ingredients until smooth.
3. In a large bowl, sift together the dry ingredients.
4. Combine the wet and dry ingredients by pouring the wet mix into the dry bowl and stirring to combine.
5. Fold in the chocolate chips with a spatula, and using an ice cream scoop, portion muffin mix into prepared muffin tin. Top each muffin with a few extra chocolate chips if desired.
6. Bake muffins for 15 to 17 minutes, or until the middle springs back when pressed lightly with a finger
Where to go for more recipes and nutrition support
You can find more recipes for your pregnancy journey in the The Food Doula Cookbook and if you’re looking for a detailed guide for what to eat and prioritize based on the most recent research with tons of real life guidance and recipes customized to your exact stage, check out The Ultimate Nutrition Guides.