Oh my goodness! Did I say “black beans” and “brownies” in the same sentence????????????? YUP
I came across an article the other day of healthy substitution to use in recipes. I knew you could substitute applesauce for vegetable oils and mashed bananas for butter but you could imagine my surprise that a healthy substitution for flour was black beans. I love black beans but I never imagined it in my other favorite dessert: Brownies. Well, I was wary but I really wanted to try it but I was worried that if I didn’t like it, it would all go to waste. It was fortunate that one of my friends was having a BBQ. My first thought: Taste Testers!
So, I made a batch and brought it to the party. I asked my friends to be brutally honest about the taste. I mentioned there was a special ingredient (not pot of course) and to try and tell me what that ingredient was. Well, no one could guess it. The best comment I had that evening was that it was the best brownie she had ever had. Yea!!!
My own personal review. I LOVED the taste. It was very light but had a rich fudge flavor. I didn’t taste the black beans one bit! It will probably be my go to recipe for brownies. Next time I experiment, I will be substituting the vegetable oil with applesauce (and reducing the sugar).
Ingredients
1 (15.5 ounce) can black beans, rinsed and drained
3 eggs
1 teaspoon baking powder
(Make sure the baking powderis gluten free-made with cornstarch, no wheat starch)
3 tablespoons vegetable oil
1/4 cup cocoa powder
1 pinch salt
1 teaspoon vanilla extract
3/4 cup white sugar
1 teaspoon instant coffee
1/2 cup milk chocolate chips
Directions:
- Preheat oven to 350 degrees F.
- Lightly grease an 8×8 square baking dish.
- Combine the black beans, eggs, oil, cocoa powder, salt, vanilla extract, sugar, and instant coffee in a blender; blend until smooth
- Pour the mixture into the prepared baking dish.
- Sprinkle the chocolate chips over the top of the mixture.
- Bake in the preheated oven until the top is dry and the edges start to pull away from the sides of the pan, about 30 minutes.
Pour yourself a glass of ice-cold milk and enjoy! Let me know what you think!
For those who are interested. Nutritional breakdown as per Recipe Calculator: I divided the brownies into 16 pieces (servings)
|
Nutrition Facts
User Entered Recipe
|
||
| 16 Servings | ||
 |
||
|
Amount Per Serving
|
||
|
||
| Calories | 110.0 | |
|
||
| Total Fat | 5.4 g | |
|
||
| Saturated Fat | 1.5 g | |
|
||
| Polyunsaturated Fat | 1.0 g | |
|
||
| Monounsaturated Fat | 2.5 g | |
|
||
| Cholesterol | 34.7 mg | |
|
||
| Sodium | 54.2 mg | |
|
||
| Potassium | 75.7 mg | |
|
||
| Total Carbohydrate | 15.0 g | |
|
||
| Dietary Fiber | 1.3 g | |
|
||
| Sugars | 12.3 g | |
|
||
| Protein | 2.2 g | |
|
||
| Vitamin A | 1.1 % |
|
|
| Vitamin B-12 | 1.5 % |
|
|
| Vitamin B-6 | 1.1 % |
|
|
| Vitamin C | 0.0 % |
|
|
| Vitamin D | 1.9 % |
|
|
| Vitamin E | 3.1 % |
|
|
| Calcium | 2.6 % |
|
|
| Copper | 5.1 % |
|
|
| Folate | 3.6 % |
|
|
| Iron | 3.6 % |
|
|
| Magnesium | 4.3 % |
|
|
| Manganese | 6.1 % |
|
|
| Niacin | 0.4 % |
|
|
| Pantothenic Acid | 0.2 % |
|
|
| Phosphorus | 5.1 % |
|
|
| Riboflavin | 2.7 % |
|
|
| Selenium | 0.8 % |
|
|
| Thiamin | 1.3 % |
|
|
| Zinc | 2.4 % |
|
|
|
|
|
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
Samina Cooks 