HEALTHY BROWNIE PUDDING
hEALTHY TAKE ON THE VIRAL BROWNIE PUDDING
Ooey gooey and high in fibre & most importantly, joy. This dessert is made from black beans, oats and cacoa and it hits the spot when it comes to flavour.
Prep Time: 15 min
Bake Time: 20min
INGREDIENTS
1 cup black beans (drained and rinsed)
3 tbsp ground flaxseeds + 6tbsp warm water
1-2 tbsp milk to blend
½ cup spelt flour (oat flour works as well)
½ cup coconut sugar
¾ cup cocoa powder, unsweetened
1/2 tsp baking powder
½ tsp bicarbonate of soda
½ cup coconut oil
1 tsp pure vanilla extract
drizzle of maple syrup
pinch of salt
Best served with greek yoghurt and berries
METHOD
1. Preheat oven to 160°C (320°F). Lightly grease a baking dish.
2. Make the flax “egg” by mixing the flaxseeds with the warm water in a bowl, set aside to set.
3. Melt the coconut oil and set aside to cool slightly.
4. In a food processor or blender, blend the black beans, milk and flax mixture until smooth.
5. In a large bowl, mix the flour, sugar, cocoa powder, salt, baking powder, and bicarb of soda. Once combined, add the bean mixture, the vanilla extract, melted coconut oil, maple syrup, and mix well.
6. Transfer the batter into the greased baking dish, even the top with a spatula and bake in the oven for around 20 minutes until the top is firm (but the inside is still a bit gooey).
7. Best served straight away whilst warm alongside some high-protein greek yoghurt, berries… or just on its own.
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Per Square (if 8 servings)
Calories: ~315 kcal
Protein: ~5g
Carbohydrates: ~19 g
Fibre: ~9g
Fat: ~15 g
Iron: ~3 mg
Calcium: ~50 mg
Potassium: 330 mg
Magnesium: ~ 100 mg
Zinc: ~1.4 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.
