Health & Wellness – Black Bean Brownies

Jo Knows Nutrition

BLACK BEAN BROWNIES – MORE PROTEIN AND FIBRE IN EVERY BITE!

Make no mistake! This is a dessert or an afternoon indulgence, but it is a healthier choice than most store-bought brownies. Pinky swear that you will not detect the can of black beans that are the secret, high nutrition ingredient that has been added to this awesome brownie recipe. In moderation, black bean brownies are a great addition to kid lunches or enjoyed by the grown-ups with a cup of coffee or tea.

Did You Know?

Black beans are a great source of plant-based protein and very good for your gut’s microbiome – the healthy bacteria in your gastrointestinal tract. Full of fibre, beans promote a feeling of fullness and also keep you regular. Black beans also contain iron, zinc, calcium and antioxidants that support your immune system.

INGREDIENTS

• 1 can (540 ml) black beans, drained
• 3 eggs or flaxseed egg substitute [4 Tablespoons    (60 ml) ground flaxseed and ½ cup (125 ml) water]
• ¼ cup (63 ml) vegetable oil or melted coconut oil
• 2 teaspoons (10 ml) vanilla extract
• 2/3 cup (167 ml) maple syrup or packed brown sugar
• 2/3 cup (167 ml) cocoa powder
• 1 ½ teaspoons (7.5 ml) baking powder
• ¼ teaspoon (1.25 ml) salt
• 2/3 cup (167 ml) dark or semi-sweet chocolate chips

INSTRUCTIONS

1. Preheat the oven to 350 F (180 C).
2. Lightly grease or line an 8 x 8 inch (20 x 20 cm) square pan with parchment paper.
3. If using the flaxseed egg substitute, combine the ground flaxseed and water in a small bowl and let sit for 10 minutes).
4. Combine in a blender or food processor until smooth the black beans, eggs or flaxseed egg substitute, oil, vanilla extract, maple syrup or brown sugar, cocoa powder, baking powder and salt.
5. Pour the batter into the greased or lined square pan.
6. Sprinkle the chocolate chips evenly on top of the batter.
7. Bake the brownies for 25-30 minutes or until a toothpick comes out clean from the centre of the pan.
8. Let cool and cut into squares.

ENJOY!