๐ฉโ๐ณ๐ซ Sure thing! Here’s an amazing Black Bean Brownies recipe for you! ๐
History of Black Bean Brownies:
Black bean brownies are a delightful twist on traditional brownies. They gained popularity as a healthier alternative to classic brownies because they use black beans as a base instead of flour. This not only adds a nutritious element but also makes them gluten-free. The idea of using beans in desserts has been around for quite some time, but this specific recipe has become a favorite among those looking for a guilt-free treat.
Components:
- 1 can (15 ounces) of black beans, drained and rinsed
- 3 large eggs
- 3 tablespoons of coconut oil or vegetable oil
- 1/4 cup of cocoa powder
- 1/8 teaspoon of salt
- 2 teaspoons of vanilla extract
- 1/2 cup of granulated sugar (you can adjust the amount to your liking)
- 1 1/2 teaspoons of baking powder
- 1/2 cup of chocolate chips (optional, but highly recommended for that extra chocolatey goodness)
Steps to Prepare Black Bean Brownies:
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Preheat Your Oven: Start by preheating your oven to 350ยฐF (175ยฐC). Grease an 8×8-inch (20×20 cm) baking pan or line it with parchment paper for easy removal.
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Blend the Beans: In a food processor or blender, combine the drained and rinsed black beans, eggs, cocoa powder, salt, vanilla extract, and sugar. Blend until the mixture is completely smooth. This might take a minute or two, so be patient.
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Add Baking Powder: Add the baking powder to the blended mixture and pulse a few times to incorporate it evenly.
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Fold in Chocolate Chips: If you’re using chocolate chips, fold them into the batter. This will add delightful pockets of chocolate throughout the brownies.
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Transfer to Baking Pan: Pour the batter into your prepared baking pan and smooth it out with a spatula to ensure it’s evenly distributed.
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Bake: Place the pan in the preheated oven and bake for approximately 30-35 minutes, or until a toothpick inserted into the center comes out clean. Keep an eye on them, as baking times can vary depending on your oven.
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Cool and Enjoy: Once done, remove the brownies from the oven and let them cool in the pan for about 10-15 minutes. Then, transfer them to a wire rack to cool completely. Once cooled, you can cut them into squares and enjoy!
Total Time:
- Preparation: 15 minutes
- Baking: 30-35 minutes
- Cooling: 15-20 minutes
So, in approximately 60-70 minutes, you’ll have a delicious batch of black bean brownies ready to enjoy! These brownies are not only a healthier option but also incredibly fudgy and satisfying. ๐๐ซ Enjoy your baking adventure!
Certainly! Here are the nutrition facts and health information for Black Bean Brownies:
Nutrition Facts (Per Serving – Makes approximately 12 servings):
- Calories: Approximately 140-160 calories per brownie (varies based on ingredients and portion size)
- Total Fat: About 6-8 grams
- Saturated Fat: Approximately 3-4 grams
- Cholesterol: Around 40-50 milligrams
- Sodium: Approximately 100-150 milligrams
- Total Carbohydrates: About 18-22 grams
- Dietary Fiber: Around 3-4 grams
- Sugars: Approximately 10-12 grams (may vary depending on added sugar)
- Protein: About 4-5 grams
Health Information:
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Gluten-Free: Black bean brownies are naturally gluten-free since they use black beans instead of wheat flour, making them suitable for individuals with gluten sensitivities or celiac disease.
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High in Protein and Fiber: These brownies are relatively high in both protein and dietary fiber due to the black beans. Protein helps with muscle repair and satiety, while fiber aids in digestion and can help control blood sugar levels.
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Moderate Calories: The calorie content per brownie is moderate, making it a reasonable treat for those watching their calorie intake.
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Good Source of Antioxidants: Cocoa powder used in the recipe is a rich source of antioxidants, particularly flavonoids, which may have various health benefits, including heart health and improved mood.
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Reduced Sugar Option: You have control over the sugar content in the recipe. You can adjust the sugar to your preference, making it suitable for those looking to reduce sugar intake.
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Lower Saturated Fat: The saturated fat content is relatively low, especially if you use healthier oil options like coconut oil or olive oil.
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Nutrient-Dense Alternative: Compared to traditional brownies made with refined flour and excessive sugar, black bean brownies offer a more nutrient-dense alternative by incorporating beans and cocoa.
It’s important to note that specific nutrition facts can vary based on the exact ingredients and portion sizes used in your recipe. Adjusting ingredients like sugar and oil can also impact the nutritional profile, so you can tailor these brownies to meet your dietary preferences and health goals. Enjoy your delicious and relatively nutritious treat! ๐ซ๐
