Savoury Pumpkin Feta and Seed Muffins

Savoury Pumpkin Feta and Seed Muffins


Savoury muffins are a great way to curb your urge to snack while incorporating a serving of healthy veggies into your diet. But why hit the corner cafe for your muffin fix when you can make a large batch at home, saving money and packaging waste?

  • 1 tablespoon unsalted butter
  • 2 tablespoons olive oil
  • 2 cups cubed pumpkin or butternut squash, 1/2-inch cubes
  • salt and pepper to taste
  • 1 large handful of baby spinach, chopped
  • 2 tablespoons chopped parsley or cilantro
  • 3 tablespoons sunflower seeds
  • 3/4 cup freshly grated Parmesan
  • 1/2 cup cubed feta
  • 2 teaspoons whole-grain mustard
  • 2 large eggs, lightly beaten
  • 3/4 cup rice milk or other milk
  • 2 1/2 cups spelt flour or wheat flour
  • 4 teaspoons baking powder
  • 1 teaspoon sea salt

Preheat oven to 400 degrees. Use the butter to grease a 12-hole muffin pan or 2 loaf pans and set aside. Alternatively you can make this recipe into a loaf.

Sprinkle the olive oil and some salt and pepper over the squash. Toss well and turn onto a baking sheet or roasting pan. Arrange in a single layer and bake for 15 – 25 minutes or until cooked through entirely. Set aside to cool.

Transfer two-thirds of the squash to a large mixing bowl along with the spinach, parsley, sunflower seeds, Parmesan, two-thirds of the feta, and all of the mustard. Gently fold together. In a separate bowl beat the eggs and milk together and add to the squash mix. Sift the flour and baking powder onto the squash mix, top with the salt and a generous dose of freshly ground black pepper and fold together just until the batter comes together, be careful not to over mix.

Spoon the mixture into the prepared pan, filling each hole 3/4 full, top each muffin with a bit of the remaining squash and feta. Bake for 15-20 minutes or until the tops and sides of the muffins are golden, and the muffins have set up completely. Let cool for a couple minutes then turn out onto a cooling rack. Serve warm with a salad or soup.

Makes 12 muffins or two loaves for slicing. Loaves may take 60 minutes. Check with a toothpick for doneness.

Adapted from a recipe in Martha Goes Green by Rosie Percival and Ruth Friedlander. 

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