Banana And Tiger Nut Flour Vegan Recipes For Healthy Meals

Looking for a deliciously wholesome way to enjoy your bananas while embracing a gluten-free, vegan lifestyle? Banana and tiger nut flour recipes are the perfect combination to satisfy your taste buds and nourish your body.

Tiger nut flour, derived from small tubers rich in fiber and healthy fats, pairs beautifully with ripe bananas to create natural sweetness and moist texture without needing eggs or dairy. Whether you’re craving muffins, pancakes, or bread, these recipes offer a versatile, nutrient-dense alternative to traditional baking.

In this blog post, we’ll explore several creative and tasty vegan recipes using banana and tiger nut flour. These recipes are ideal for those with dietary restrictions or anyone wanting to experiment with gluten-free flours.

Plus, tiger nut flour adds a subtly nutty flavor and a boost of energy, making your baking not just tasty but also nourishing. Ready to dive into these fantastic vegan delights?

Let’s get started!

Why You’ll Love This Recipe

First off, using banana and tiger nut flour together means embracing natural sweetness and fiber-rich ingredients that promote digestive health. Tiger nut flour is naturally gluten-free and packed with resistant starch, which supports gut health and keeps you feeling full longer.

Bananas provide moisture and a creamy texture, eliminating the need for eggs or processed fats.

These recipes are incredibly forgiving and adaptable — perfect for beginner bakers and seasoned pros alike. They’re also great for those with allergies or sensitivities since they don’t contain nuts, gluten, or dairy.

Plus, these treats are just as tasty as their traditional counterparts, making it easy to indulge guilt-free.

Finally, this flour combination enhances the flavor profile with a subtle, earthy sweetness and a hint of tropical fruitiness, making every bite a delightful experience.

Ingredients

• 2 large ripe bananas (about 1 cup mashed)
• 1 ½ cups tiger nut flour
• ¼ cup coconut sugar (or other vegan sweetener)
• 1 tsp baking soda
• ½ tsp baking powder (gluten-free)
• ½ tsp ground cinnamon
• ½ tsp vanilla extract
• ¼ cup melted coconut oil (or any neutral oil)
• ¼ cup unsweetened almond milk (or other plant milk)
• Pinch of sea salt

Equipment

• Mixing bowls
• Measuring cups and spoons
• Fork or potato masher for bananas
• Whisk or spoon
• Muffin tin or loaf pan
• Parchment paper or non-stick spray
• Oven
• Cooling rack

Instructions

1. Preheat your oven to 350°F (175°C). Grease your muffin tin or line your loaf pan with parchment paper for easy removal.
2. Mash the ripe bananas in a large mixing bowl until smooth but still slightly chunky for texture.
3. Add the melted coconut oil, almond milk, and vanilla extract to the mashed bananas. Stir well to combine all wet ingredients.
4. In a separate bowl, whisk together tiger nut flour, coconut sugar, baking soda, baking powder, cinnamon, and salt. This ensures even distribution of the leavening agents and spices.
5. Gradually fold the dry ingredients into the wet banana mixture. Mix gently until just combined — avoid overmixing to keep the texture light.
6. Pour the batter into your prepared muffin tin or loaf pan, filling each muffin cup about ¾ full or the loaf pan evenly.
7. Bake for 18-22 minutes for muffins or 35-40 minutes for a loaf. Use a toothpick inserted into the center to check doneness — it should come out clean or with a few moist crumbs.
8. Remove from the oven and let cool in the pan for 10 minutes, then transfer to a cooling rack to cool completely. This helps firm up the texture.

Tips & Variations

“For extra flavor and texture, try adding chopped walnuts, vegan chocolate chips, or shredded coconut to your batter.”

• Banana ripeness: Use very ripe bananas with brown spots for maximum natural sweetness and moisture.
• Sweeter variations: Increase coconut sugar or add a splash of maple syrup if you prefer sweeter treats.
• Flour swaps: You can swap half the tiger nut flour with oat flour or almond flour for a different texture.
• Spice it up: Add a pinch of nutmeg or ground ginger for a warming twist.
• Storage: Store baked goods in an airtight container at room temperature for 2-3 days or freeze for longer storage.

Nutrition Facts

Serving Suggestions

This banana and tiger nut flour muffin or bread is perfect on its own as a quick breakfast or snack. For a more indulgent treat, spread with your favorite vegan butter or almond butter.

Pairing it with a cup of herbal tea or a creamy plant-based latte is a match made in heaven.

You can also top slices with fresh fruit and a drizzle of maple syrup for a delightful brunch option. If you want something savory, try serving alongside a hearty vegan soup or salad for a wholesome meal.

Want more delicious plant-based recipes? Check out these favorites:

• Kodiak Banana Muffins Recipe – Another fantastic vegan banana treat.
• Kikkoman Stir Fry Sauce Recipe – A savory vegan sauce for your stir-fries.
• Half Runner Beans Recipe – Delicious vegan side dish to complement your bread or muffins.

Delicious Banana and Tiger Nut Flour Vegan Recipes

Banana & Tiger Nut Flour Pancakes

• Ingredients: 1 cup tiger nut flour, 1 large ripe banana (mashed), 1 cup almond milk, 1 tbsp ground flaxseed + 3 tbsp water (flax egg), 1 tsp baking powder, 1 tsp vanilla extract, pinch of salt.
• Instructions: Mix the flaxseed and water and let sit for 5 minutes. Combine all ingredients in a bowl. Heat a non-stick pan over medium heat. Pour ¼ cup batter for each pancake and cook about 3 minutes per side until golden.
• Serving Tip: Serve with fresh berries and maple syrup.

Banana & Tiger Nut Flour Vegan Bread

• Ingredients: 3 ripe bananas, 2 cups tiger nut flour, ½ cup coconut sugar, 1 tsp baking soda, 1 tsp apple cider vinegar, ¼ cup melted coconut oil, 1 tsp vanilla extract.
• Instructions: Preheat oven to 350°F. Mash bananas, then mix in wet ingredients. In another bowl, combine dry ingredients. Fold dry into wet gently. Pour into greased loaf pan. Bake 45-50 minutes until toothpick clean.
• Serving Tip: Toast slices and spread vegan cream cheese or nut butter.

Banana & Tiger Nut Flour Cookies

• Ingredients: 1 cup tiger nut flour, 1 ripe banana, ¼ cup coconut sugar, 1 tsp cinnamon, ½ tsp baking powder, ¼ cup coconut oil, ½ cup vegan chocolate chips (optional).
• Instructions: Preheat oven to 350°F. Mash banana and mix with oil and sugar. Stir in flour, cinnamon, baking powder. Fold in chocolate chips. Drop spoonfuls on baking sheet. Bake 12-15 minutes.
• Serving Tip: Enjoy with a glass of plant-based milk.

Conclusion

Banana and tiger nut flour are a dynamic duo for vegan and gluten-free baking, offering both health benefits and delicious flavor. These recipes are easy to prepare, customizable, and perfect for anyone looking to reduce refined sugars and gluten in their diet while still enjoying home-baked treats.

From muffins and bread to pancakes and cookies, the natural sweetness of bananas combined with the nutty richness of tiger nut flour create satisfying textures and flavors that are sure to please your palate and nourish your body.

Exploring alternative flours like tiger nut flour opens up new culinary opportunities, especially for those with dietary restrictions or food sensitivities. Don’t hesitate to experiment with add-ins and spices to make these recipes your own.

For more inspiring vegan recipes, be sure to visit our other posts, such as the Kodiak Banana Muffins Recipe and the Kikkoman Stir Fry Sauce Recipe. Happy baking!

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