Decadent Black Bean Brownies

Featuring not one, but two unusual ingredients: Black Beans and Avocado


Come again...? Black beans and avocado ... in a brownie recipe? Surely not?!

If you haven't considered using beans in a brownie recipe yet ... then trust me ... you are in for a treat! It brings an interesting plot twist to any brownie, but it makes total sense.

The natural starches and fibers of the beans help to bind the mixture, giving them a unique fudgey texture. Additionally, the ripe avocado adds creaminess to the brownies, making them extra - nutrient dense. This recipe doesn't call for any flour, allowing you to get away with blending all the ingredients together in a food processor and popping them straight into the oven ... quick, easy and delicious ... just how it should be!


P.S. The best part about this recipe are the facial expressions of your family and friends when you reveal the unique ingredients to them!


Recipe adapted from Ambitious Kitchen

Serves: Makes 9 large brownies (recipe can easily be doubled)

Prep time: 10 minutes

Cooking time: 40 minutes


Ingredients:

  • 1 x 410g tin black beans, rinsed and drained (240g drained or 1.5 cups cooked black beans)

  • 3 eggs or 3 flax eggs (3 Tbsp flaxseed powder mixed in 1/2 cup water; let it stand for 5 minutes)

  • 1/2 large or 1 small ripe avocado

  • 1 Tbsp (15 ml) extra virgin olive oil

  • 1 tsp (5 ml) vanilla essence

  • 2/3 cup (100 g) sugar or 1/2 cup (125 ml) syrup

  • 1/2 cup (60 g) cocoa powder

  • 1 tsp (5 ml) baking powder

  • 1/2 tsp (2.5 ml) coarse salt

  • 80g chopped chocolate or chocolate chips: 50 g for brownie mixture and 30 g for topping

Method:

  1. Preheat the oven to 180C. Grease a small 20 x 20 cm baking pan and line with baking paper.

  2. Using a Food Processor: Place all ingredients (except the chocolate) into a food processor or high speed blender and blend until very smooth. If the batter is very thick and it struggles to process, add 1 - 2 teaspoons of water or milk and continue to blend. Note: This batter needs to be thick in order to make fudgey brownies.

  3. Using a Hand Blender: In a large mixing bowl, whisk the eggs, mashed avocado, oil, vanilla essence and sugar (or syrup) in a large bowl. Add in the black beans. Puree the mixture with a hand blender, until all the black beans are mashed well and the batter is very smooth. Sift in the cocoa powder, baking powder, and salt and combined. Mix by hand with a wooden spoon. Stir in the chocolate.

  4. Pour the brownie mixture into a greased 20 x 20cm baking dish or a 10 - 12 cup muffin tray (use spray 'n cook). ⁣Sprinkle with the leftover chocolate and pinch of salt.

  5. Bake in a preheated oven for 30 - 40 minutes, or until skewer comes out clean. ⁣They will bake quicker in the muffin tray. Watch closely!

  6. Allow to cool for 20 minutes before cutting.

  7. Transfer into an airtight container and store in the fridge (up to a week) or in the freezer (up to 1 month) ... if they last that long!

Note: You may find that the black beans don't fully blend, so the texture can be slightly grainy. I find that if you pureed the black beans before blending them further with the other ingredients, the texture of the brownies become even softer and gooey. Play around and see what you prefer!

Kidney beans also work really well if you cant get hold of black beans!

Tips:

  • Additional add - ins: Anything goes! You are welcome to add in chopped nuts such as walnuts or pecans, desiccated coconut or swirl in some peanut or nut butter. Just be mindful about the quantities you add.

  • Sugar substitutions: You may substitute with 1/2 cup apple sauce + 1/4 cup sugar or syrup instead. However, I do advise some sweetness to help balance the savoury flavours from the black beans and avocado.

  • If you want to add additional bulk and fiber to the brownies - add in 1/2 cup rolled oats to the batter and blend. The batter consistency will also be thicker and denser.

Black Bean Brownies made with high fiber black beans and heart - healthy avocado!

D_E_L_I_S_H!

If you enjoyed these ... try out my addictive Sweet Potato Date Brownies for another healthy version of chocolately goodness! You wont have any regrets :)

Dietitian's Notes:

  • Ingredients: All ingredients are nothing fancy - simple, minimally processed and wholesome. This brownie recipe is a healthier alternative to the traditional brownies that are loaded with refined flours and unhealthy saturated fats. The recipe incorporates some healthy simple swaps to up the nutrient profile of the brownies.

  • Black Beans: By being a fantastic plant - based protein (15g protein per 1 cup cooked) and a great source of soluble fiber, the black beans turn these brownies into super nutrient - dense brownies.

  • Avocados: Avocados are an excellent source of healthy mono- unsaturated fats. These specific unsaturated fats are responsible for keeping our cholesterol levels in check i.e. by increasing our good 'HDL' cholesterol which in turn lower our bad 'LDL' cholesterol. These healthy fats are also responsible for keeping our hair, skin and nails in tip top shape soft.

  • Fiber: These brownies get a soluble fiber boost from both the black beans and avocado. A decent 8g fiber per brownie - the perfect snack to keep you fuller for longer and help to control your blood sugar levels. Not to mention how important fiber is for your digestive health (feeds your gut bacteria) and keeps bowels movements regular.

Please share and tag me in your creations on social media!

I just love seeing everyone making these delicious yet healthy treats!

#blackbean #avocado #chocolate #brownies #cocoa #glutenfree #grainfree #fudgey #decadent #creamy #sweet #treats #highfiber #freezerfriendly #dietitianrecipes #comfort #baking

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© Copyright by Tessa Hille Dietetics 2020

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