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18 Dec

I have loved experimenting with new foods and recipes, from my go-to findingvegan site (:

I’ve seen many sooca recipes from pure2raw, so I finally tried their pumpkin lentil socca! I was so impressed how they turned out, and cooked all the way through, without being wet in the middle. They are so simple and versatile. With only 4 ingredients, I was thinking of all the ways I can tweak these and do so many different variations, sweet and savory.

Socca is a chickpea flour cake, but can be made with other beans as well. It is popular in Italy and France and is often baked in a large skillet in the oven. These are so healthy because they are so simple  with a pure lentil or chickpea base, where you can add any twist you wish. Baking into a bread or biscuit like consistency these can be great muffin replacements of any kind!

Lentils are a type of legume, they are great at lowering cholesterol and stabilizing blood sugar. They have a ton of  soluble (and insoluble) fiber. The way that soluble fiber is so great at lowering cholesterol is because soluble fiber forms a gel with water in your body and this reduces the amount of bile reabsorbed in the intestine and allows you to excrete this bile (where your cholesterol is), lowering your LDL cholesterol. This is the same way that oats work-except they have more beta-glucan.

They are high in magnesium and folate. Magnesium helps blood flow, which is one of the main reasons lentil are GREAT for heart health. These guys are also great at replenishing your iron stores in your body-so extra great for women. I cup has about 230 calories and 17 grams of fiber! That’s a lot of fiber-not that you would eat a whole cup by yourself at once-but still.

Pumpkin Lentil Socca from pure2raw

  • 1 1/4 cup water
  • 1 cup lentil flour (made from whole lentils ground into flour in blender)
  • 1/2 teaspoon sea salt
  • 1 teaspoon cinnamon
  • 1/2 cup pumpkin puree (can be from canned or fresh pumpkin)
  • 1-2 tablespoons olive oil


pre-heat oven to 375 degrees.

For the lentil flour: place whole lentils into a vita-mix or any blender. and blend till whole lentils become flour

In a large bowl and measure out 1 cup of your homemade lentil flour and place into bowl. next add in your sea salt, cinnamon, and pumpkin puree. begin to stir. then slowly add in your water. stir till everything is combined.

In muffin pan and a 1/2 teaspoon measuring spoon and place 1/2 teaspoon worth of olive oil into each muffin pan. Makes 9-10 muffins

place oiled muffin pan into hot oven for 2-3 minutes. remove from oven and scoop your pumpkin lentil socca batter into each muffin liner. fill only half way full

place socca filled muffin pan bake into hot oven and make for 30 minutes. remove from oven and let cool for 1-2 minutes before removing socca muffins from pan.

Lentil flour in the vitamix







I added a teaspoon of cinnamon and pumpkin pie spice to add some more flavor. They were great, but still mild.









Perfect for topping with apple butter, pumpkin butter, pecan or almond butter, or really anything you want!

Even though the batter seems really wet and thin, they cook all the way through!











Almond butter with bananas and extra cinnamon (:










The options for these guys are endless. I would love to do a spice carrot cake socca, and savory sage, and even chocolate coconut!