Black bean brownie
This black bean brownie is a definite goodie. I had a friend over for a visit today and she had to leave with the recipe, so I decided you also need to know it too! I love playing around with it. Like yesterday we didn’t have enough eggs so I added stewed apple instead, makes for a super fudgy brownie. I also swapped out the honey for brown sugar. I’m sure maple syrup would be awesome too, or if sugar isn’t your jam stevia would probably do the trick. You can also top it with all sorts of goodies. Frozen berries (or fresh if they’re in season) are amazing! Nuts are delicious. Adding some extra chocolate is pretty great. For the chocolate I like using Whittakers chocolate and chopping it up so you get a great mix of bigger chinks and tiny bits. Delicious. I like to make double and freeze some of it once cooked. So good! Let me know if you try it out! I’d love to know how you go.
Black beans, also known as turtle beans, are a nutrient-rich legume that offers numerous health advantages. As well as being naturally gluten free so a great base to these gluten free brownies, some of the key nutritional benefits of black beans include:
Excellent source of plant-based protein: They provide a substantial amount of protein, making them a valuable addition to vegetarian and vegan diets. Protein is essential for building and repairing tissues, supporting muscle health, and maintaining overall body function.
High in dietary fiber: Black beans are rich in dietary fiber, including both soluble and insoluble fibers. Fiber plays a vital role in digestive health by promoting regular bowel movements, preventing constipation, and supporting a healthy gut microbiome. Adequate fiber intake is also associated with a reduced risk of cardiovascular disease, type 2 diabetes, and certain types of cancer.
Complex carbohydrates: Black beans are a good source of complex carbohydrates, which are digested slowly, providing a steady release of energy. This characteristic can help regulate blood sugar levels and provide a feeling of fullness, aiding in appetite control and weight management.
Abundance of vitamins and minerals: Black beans are packed with essential vitamins and minerals. They are a notable source of folate, a B-vitamin that is particularly important for pregnant women to support proper fetal development. Black beans also contain minerals such as iron, magnesium, and potassium. Iron is essential for red blood cell production and oxygen transport, while magnesium and potassium are vital for maintaining healthy muscles, nerves, and cardiovascular function.
Antioxidant properties: Black beans possess potent antioxidant properties due to their high content of compounds like flavonoids and anthocyanins. Antioxidants help neutralize harmful free radicals in the body, reducing oxidative stress and inflammation. Consuming foods rich in antioxidants may contribute to the prevention of chronic diseases, such as heart disease, cancer, and neurodegenerative disorders.
Low in fat and cholesterol-free: Black beans are naturally low in fat and cholesterol-free, making them a heart-healthy food choice. The absence of cholesterol and the presence of dietary fiber contribute to maintaining healthy cholesterol levels, reducing the risk of cardiovascular diseases.
Ingredients:
1 x 400g can of black beans, drained and rinsed
3 eggs (for a vegan option swap with apple sauce or chia/flaxseed eggs or a combination of both)
1/4 C sugar
1 Tbsp honey (or maple syrup or brown sugar)
Pinch salt
2 tsp vanilla essence
1/4 C cocoa powder
1/3 C oil (canola, light olive or coconut melted)
1/3 C dessicated coconut
1/3 C chocolate chips (or Whittakers chocolate roughly chopped)
1/3 C Walnuts or frozen berries
Method:
Preheat oven to 180 degrees C, line a 20x20cm tin with baking paper
In a food processor add beans, sugar, honey, salt, vanilla essence and cocoa and blend until smooth
Slowly pour in oil while processing. Gently stir in coconut, and chocolate chips .
Pour into prepared tin. Place nuts or berries on top and press gently to get them deeper in the mix.
Bake for 20-30 minutes until cooked in the centre. Cool for 5 minutes before turning out and cutting into small squares.
