BLACK BEAN BROWNIES
BLACK BEAN BROWNIES
These are not your average brownies. Thanks to the black beans, they are high in fibre and plant protein, while rich in cocoa that adds a dose of polyphenols and antioxidants, which supports your gut and heart health. It’s a rich chocolate heaven that will not only make you feel full but also satisfied. Oh, and they’re also gluten-free and plant-based!
makes around 8 pieces if equally cut
Prep Time: 15 min
Baking time:
INGREDIENTS
4 tbsp flaxseeds
8 tbsp water for the flaxseeds
2 cans black beans (drained & rinsed)
6 tbsp coconut oil
1.5 cup cocoa powder
pinch of sea salt
2 tsp vanilla extract
1 cup coconut sugar
3 tsp baking powder
2 cups frozen raspberries/blackberries or a mix of both
1/2 cup walnuts, finely chopped
OPTIONAL TOPPING:
100g 85% chocolate
2 tsp coconut oil
METHOD
Pre-heat the oven at 180C.
Line a 9x9 inch baking dish with parchment paper.
Prepare the flaxegg by mixing the ground flax with water. Let it set for a few minutes.
Then, add all ingredients (including the flaxegg) into the food processor, except for the berries and walnuts. Blend until smooth, which will take only a few minutes. Make sure to scrape down the sides of the food processor.
Transfer the batter into a bowl, mix in the berries and chopped walnuts.
Then, pour the batter into the lined baking dish. Use a spatula to even out the surface.
Bake for around 40-45 minutes, until the top is dry and cracked. Once removed from the oven, let cool in the baking dish completely before removing, and slicing into squares. They should fudgy, and not completely solid in the middle - that’s always the best kind of brownie IMHO!
If you feel extra fancy, melt the dark chocolate with coconut oil and drizzle evenly on top.
Enjoy as it is, or serve alongside some gut-loving greek-style yoghurt (or your fave yoghurt) for the full experience.
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Per piece (1 out of 8 without optional topping):
Calories: ~370 kcal
Protein: ~10 g
Carbohydrates: ~13 g
Fibre: ~12 g
Fat: ~24 g
Saturated fat: ~10 g
Monounsaturated fat: ~6 g
Polyunsaturated fat: ~6 g
Iron: ~4.5 mg
Calcium: ~95 mg
Potassium: ~540 mg
Magnesium: ~130 mg
Folate: ~90 mcg
Zinc: ~2.1 mg
Vitamin E: ~0.8 mg
All values are an estimate.
These recipes are provided for inspiration. They are not prescriptive meal plans or serve as medical advice. We encourage you to listen to your body, honour your hunger and fullness, and adapt meals to suit your individual needs and preferences.
