Ooooh lovely fudgy low fat black bean brownies …. guilt free! Yes, it is possible to make brownies that are actually good for you. The brownies are also gluten free, made with oats and the black beans are there for “fudgyness”, if that’s a word? Besides that black beans are rich in fiber and essential vitamins and minerals like folate, copper, magnesium, phosphorus and B vitamins. Also a great source of plant based protein and iron, two nutrients people tend to worry about on a vegan lifestyle.
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 …
15 grams protein
15 grams fiber
35% vitamin B1 Thiamine
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.
I hope you like it as much as we do!
Black Bean Brownies
- 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
- 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.