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Real Purity Blog


Recipe: Vegan & Gluten-Free Pumpkin Muffins (Reprinted from The Minimalist Baker)

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Before we get into the meat of this recipe (pun? no pun?), why vegan? Why pumpkin? Rich in vitamins, nutrient-dense and low in calories, pumpkin can be way more than just that item you set on your porch for Halloween. For instance, the potassium contained in pumpkin can have a positive impact on blood pressure and is also a terrific provider of beta-carotene (which could reduce the risk of potential cancers).

So pumpkin is great (of course), but if you’re not regularly into vegan food, are there any benefits to giving this recipe a try? Definitely! Because vegan items are plant-derived, they are not only often healthy – they frequently are nutrient dense, rich in vitamins and can be considered kinder to the environment, since they are free from animal by-product (often a heavy burden on the environment, as the Vegan Society argues in this article).

Okay, let’s get to the nitty gritty – the recipe! Give these a try and we promise you’ll be the hit of any gathering – vegan or otherwise!

 

(recipe republished from The Minimalist Baker)

Prep time | 20 mins

Cook time | 22 mins

Total time | 42 mins

 

Author: Minimalist Baker

Recipe type: Dessert, Snack

Cuisine: Vegan, Gluten-Free

Serves: 9

 

Ingredients

 

 

MUFFINS

 

  • 1.5 flax eggs (1 1/2 Tbsp (10.5 g) flax seed meal + 4 Tbsp (60 ml) water)
  • 2 Tbsp (30 g) mashed ripe banana
  • 3/4 cup (150 g) pumpkin puree
  • 2/3 cup (146 g) muscovado sugar*, packed (or sub organic brown sugar or coconut sugar)
  • 1/4 cup (60 ml) maple syrup
  • 1/4 cup (60 ml) olive oil
  • 1 tsp vanilla extract
  • 2 tsp baking soda
  • 1/4 tsp sea salt
  • 1/2 tsp ground cinnamon
  • 1 1/4 tsp pumpkin pie spice*
  • 1/2 cup (120 ml) water
  • 1/2 cup (55 g) almond meal (ground from raw almonds)
  • 3/4 cup (67 g) gluten-free rolled oats
  • 1 cup (160 g) gluten-free flour blend

 

CRUMBLE TOP optional

 

  • 3 Tbsp (40 g) muscovado sugar (or sub organic brown sugar, organic cane sugar, or coconut sugar)
  • 3 1/2 Tbsp (35 g) gluten-free flour blend
  • 2 Tbsp (13 g) roughly chopped pecans, pepitas, or walnuts
  • 1 1/4 Tbsp (18 g) coconut oil
  • Pinch each cinnamon + pumpkin pie spice

 

Instructions

 

  1. Preheat oven to 350 degrees F (174 C) and lightly grease a standard size muffin tin (will make 9-10 muffins). Dust with gluten free flour and shake out excess.
  2. Prepare flax egg in a large mixing bowl. Let set for 5 minutes.
  3. Add banana and mash, leaving just a bit of texture.
  4. Add pumpkin purée, muscovado sugar, maple syrup, olive oil, and vanilla extract and whisk for one minute.
  5. Stir in baking soda, salt, cinnamon, and pumpkin pie spice, and mix. Add water and whisk once more.
  6. Add almond meal, gluten-free oats, and gluten-free flour blend and stir until just combined. The batter should be thick and scoopable.
  7. Divide batter evenly among 9-10 muffin tins, filling all the way full (I like big muffins!).
  8. Quickly rinse your mixing bowl and then add crumble ingredients. Mash ingredients together with a fork or your hands until crumbly like wet sand. Generously top muffins with streusel.
  9. Bake for 27-32 minutes or until tops are golden brown and a toothpick or knife comes out completely clean. It’s better to slightly over-bake these than under-bake because the gluten-free flour blend takes longer to cook all the way through.
  10. Let cool for 5 minutes in the muffin tin, then gently remove and cool completely on a cooling rack. Enjoy warm or at room temperature.
  11. Once completely cooled, store in a covered container at room temp for 3-4 days, though best when fresh. Freeze for longer term storage.

 

Notes

 

*If you’re unfamiliar with muscovado sugar, read more about it here! You can also just sub organic brown sugar or coconut sugar (brown sugar being the best alternative).
*If you don’t have pumpkin pie spice, use this DIY blend: 2 tsp ground cinnamon, 2 tsp ground ginger, 1 tsp ground nutmeg, 1/2 tsp ground cloves.
*Nutrition information is a rough estimate for 1 of 9 muffins with crumb topping.

 

Nutrition Information

 

Serving size: 1 muffin Calories: 329 Fat: 12.7 g Saturated fat: 3.1 g Carbohydrates: 52.6 g Sugar: 27 gSodium: 341 mg Fiber: 4.9 g Protein: 4.6 g