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Black bean brownies
Nutrition content per serve
160 calories | Protein: 7g | Carb: 11g | Sugar: 9g | Total fat: 12g | Fibre: 4g | Serves 15-20| Total time: 45 minutes
* Approximate values from Xyris Foodworks software
Ingredients:
- ¼ cup melted butter or coconut oil
- ¼ cup pure maple syrup (or liquid honey/agave syrup/sugar)
- 125g best-quality dark chocolate (at least 70-80% cocoa)
- 400g can black beans, rinsed and drained (or you can use canned red kidney beans)
- 1 tsp baking powder
- 3 free-range eggs
- 1 cup fresh berries (or 1 cup frozen and defrosted e.g., blueberries, raspberries, boysenberries etc.)
- Optional: add a serve (25g) of chocolate protein powder
Directions:
- Preheat oven to 150°C. Lightly grease and line a square cake or baking dish with baking paper.
- Place coconut oil/butter, maple/sweetener and dark chocolate in a medium pot and gently heat over medium heat, stirring frequently, until chocolate is melted. Allow to cool slightly.
- Transfer to a food processor or blender with black beans, baking powder and eggs. Blend until smooth and well combined, scraping down the sides of the food processor/blender with a spatula a few times to ensure ingredients are well blended.
- Spoon mixture into prepared tin. Scatter berries over the top and bake for 20-25 minutes (20 minutes if you prefer it more fudgy, 25 minutes if you prefer it slightly firmer) until it is mostly set around the edges, but still slightly soft/fudgy in the middle. Allow to cool for 5 minutes or so on the bench, before placing in the fridge for about 20 minutes to set. Cut into pieces with a large sharp knife.
- Delicious eaten warm or cold, stores well in the freezer.
Notes:
- Using black beans instead of regular flour is a great gluten-friendly alternative, while also containing a good source of protein and fibre. Plus, they’re loaded with vitamins, minerals, and antioxidants.
All information contained in this article has been prepared by CBHS health professionals and is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.