Hearty Vegetable Muffins
Healthy, because
Even smarter
Nutritional values
These vegetable muffins not only add an extra portion of vegetables to your plate but also an extra portion of protein! The protein-rich, low-fat cheese contains mostly casein, but also whey protein, which the body can process and make available very quickly. Spring onions, with their essential mustard oils, strengthen the intestinal flora, which is crucial for good resistance.
If you need healthy and satisfying snacks for on the go, these vegetable muffins are perfect! They will stay fresh in the refrigerator for 1-2 days. If you would like to have them for even longer, they can also be frozen.
(Percentage of daily recommendation)
| Calorie | 126 cal. | (6 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.7 g | (2 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 2.7 μg | (5 %) | ||
| Vitamin B₁ | 0 mg | (0 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 0.8 mg | (7 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 16 μg | (5 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 2.5 μg | (6 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 90 mg | (2 %) | ||
| Calcium | 76 mg | (8 %) | ||
| Magnesium | 7 mg | (2 %) | ||
| Iron | 0.3 mg | (2 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 7 mg | |||
| Cholesterol | 26 mg | |||
| Complete sugar | 1 g |
Ingredients
- Ingredients
- 2 scallions
- 1 Red Bell pepper
- 2 Tbsps vegetable oil
- 5 ozs Sour cream
- 2 ozs milk
- 1 egg
- salt
- freshly ground peppers
- 2 Tbsps grated Emmentaler cheese
- 7 ozs Pastry flour
- 2 tsps Baking powder
- ½ tsp baking soda
- 2 Tbsps freshly cut Basil
- vegetable oil (for the muffin tin)
Preparation steps
Preheat the oven to 350°F convection. Grease wells of the muffin tin with oil.
Rinse scallions, trim and finely chop. Rinse the bell pepper, cut in half, remove seeds and cut into small cubes. Sauté bell pepper with the scallion briefly in hot oil. Remove from heat and let cool slightly. Mix sour cream, milk, egg, and cheese in a bowl and season with salt and pepper. Mix flour, baking powder, and baking soda in another bowl, then combine with the sour cream mixture, vegetable mixture, and basil. Stir until the dry ingredients are moist.
Pour into the prepared muffin tin wells and bake until golden brown, about 30 minutes. Let the muffins cool in the tin briefly, then remove from the wells and allow to cool before serving.
