Ooooh lovely fudgy low fat black bean brownies …. guilt free! Yes, it 
Beans are complex carbs and regulate blood sugar, are filling. A wonderful addition to any meal. And the gas thing … it seems that our intestines get used to the fiber and pre-biotics. Soaking for a decent time and rinsing the beans well is advised. So worth it though, beans are health promoting, delicious and rich in anti-oxidants.
A one-cup serving of cooked black beans provides you with …
227 calories
15 grams protein
15 grams fiber
0 fat
64% folate
40% copper
38% manganese
35% vitamin B1 Thiamine
30% magnesium
24% phosphorus
20% iron
not bad right?!
And now on to the brownies,
These black bean brownies are also nut free, I added some walnuts on top before baking but that is totally optional. The red powder? It is powdered red beet, a real superfood and added it for extra nutrition, it is optional. I also made a version with mashed bananas and that was also amazing, may be even fudgier.
When making I used my small food processor, I find it easier to clean then a blender with things like this. Add the chopped apple, maple syrup and beans into a creamy substance. Or bananas and beans.
Such a gorgeous color! Red beets are sometimes used in velvet style cupcakes so I figured this powder could be an interesting addition. It has a less intense flavor then fresh beets.
I also added some instant coffee powder to intensify the chocolate flavor, a little salt to enhance sweetness, baking powder and a little coconut sugar.
Flax egg ….
The deep red color is perfectly visible here,
Cacao powder …
And as last the oat flour and baking powder mix.
Spread the mixture in a greased or lined baking pan and into a preheated oven.
It should be a little soft when you take it out after about 25 to 30 minutes depending on the thickness of the brownie.
Cool and slice. I do keep them in an airtight container to keep them moist. You find the printable recipe below.
Watch here the “how to” video ….
I hope you like it as much as we do!
More beans …. Black Bean Chili Soup … Sweet Potato Black Bean Quesadillas … Shiitake and Bean Burgers with Satey Sauce
Tina x
Black Bean Brownies
Equipment
- oven
Ingredients
- 1 cup black beans cooked or from a can, rinsed
- 1/2 cup maple syrup
- 1/2 cup apple sauce or mashed ripe banana
- 1 1/2 teaspoons baking powder
- 1 1/2 teaspoons vanilla extract
- 1/4 tsp salt
- 1/2 cup cacao powder
- 1 to 2 tsp. instant coffee powder
- 1 Tbsp. ground flax plus 2 Tbsp. water mix and let it sit for 10 minutes to thicken
- 1 Tbsp. red beet powder optional
- 2 to 3 Tbsp. cacao nibs
- 1 cup oat flour
- chopped walnuts for topping optional
Instructions
- Preheat oven to 350F / 175C and lightly spray or line an approx. 8×8 inch / about 20 x 20 cm pan.
- Add the beans, syrup, applesauce or mashed bananas, vanilla and salt to a food processor and blend until very smooth, this can take a few minutes. You can move this batter into a bowl or add the following ingredients into the food processor with the blended beans …
- flax egg, cacao powder, instant coffee powder, red beet powder ( optional )
- Mix well and fold in the oat flour and baking powder mix, also add the cacao nibs.
- Scoop in the lined baking pan and flatten with a spatula. You can add some chopped walnuts on top, if you do press them a bit into the batter.
- Bake for 25 to 30 minutes, depends on the fudgy-ness you desire and the height of the brownie/size of the pan. Flatter will bake quicker but can be dryer. It should be a bit soft when you take it out as it get less moist after cooling. Let it sit 20 minutes before slicing.
