Low FODMAP Kale and Quinoa Muffins

Ingredients

  • 1/2 cup quinoa, rinsed well in a fine mesh colander

  • 6 scallions, green parts only, diced

  • 2 T garlic oil

  • 4 cups kale (or another dark leafy green), finely chopped

  • 1/2 cup crumbled feta

  • 1/2 cup grated cheddar cheese

  • 1/4 cup parsley (or any other fresh herb), finely chopped

  • 4 eggs, beaten

Directions

  1. Preheat oven to 375 degrees.

  2. Combine rinsed quinoa and 1 cup water in a pot. Bring the mixture to boil and then decrease the heat to a gentle simmer. Cook until the quinoa has absorbed all of the water, approximately 10 minutes. Remove the pot from the heat, cover, and let steam for 5 minutes. Remove the lid and fluff with a fork. Let cool.

  3. While the quinoa is cooking, warm oil in a large pan over medium. Add greens and scallions, cook until greens are wilted. Let cool.

  4. In a large mixing bowl, combine the kale, quinoa, cheese and herbs. Taste and add salt and pepper as needed. Then, mix in the eggs.

  5. Divide the batter into 12 muffin cups or a greased muffin tray. Bake at 375 for 20-30 minutes until the tops are golden brown. Cool on a wire rack.