Certainly! I’d be happy to provide you with a detailed recipe for Easy Black Bean Brownies (Vegan + Gluten-Free). Let’s break it down step by step:
Recipe: Easy Black Bean Brownies (Vegan + Gluten-Free)
What is it?
Black Bean Brownies are a healthier alternative to traditional brownies. They are vegan and gluten-free, making them suitable for those with dietary restrictions. These brownies are moist, fudgy, and rich in chocolate flavor.
History:
Black Bean Brownies are a relatively recent invention that gained popularity as a nutritious and gluten-free dessert option. They are part of the movement to create healthier versions of classic treats by incorporating nutritious ingredients like black beans.
Components:
- 1 can (15 oz) black beans, drained and rinsed
- 1/2 cup unsweetened cocoa powder
- 1/4 cup maple syrup or agave nectar
- 1/4 cup coconut oil or vegetable oil
- 2 tsp vanilla extract
- 1/2 tsp baking powder
- A pinch of salt
- 1/2 cup dairy-free chocolate chips (optional)
Steps to Prepare:
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Preheat your oven to 350°F (175°C) and grease an 8×8 inch (20×20 cm) baking pan.
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In a food processor, combine the drained and rinsed black beans, cocoa powder, maple syrup (or agave nectar), coconut oil (or vegetable oil), vanilla extract, baking powder, and a pinch of salt. Blend until the mixture is smooth and all the ingredients are well combined. This may take a few minutes.
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If you’d like your brownies to be a bit sweeter, you can add a few extra tablespoons of maple syrup or agave nectar and blend again.
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If desired, fold in the dairy-free chocolate chips into the batter.
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Pour the brownie batter into the greased baking pan and spread it out evenly.
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Bake in the preheated oven for about 20-25 minutes or until a toothpick inserted into the center comes out mostly clean with a few moist crumbs. Be careful not to overbake as you want them to remain fudgy.
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Once done, remove the brownies from the oven and let them cool in the pan for about 10-15 minutes.
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After they’ve cooled slightly, you can cut them into squares and enjoy!
Total Time:
- Preparation: Approximately 10 minutes
- Baking: 20-25 minutes
- Cooling: 10-15 minutes
These Easy Black Bean Brownies are a guilt-free and delicious treat that you can enjoy as a dessert or snack. They are a wonderful way to satisfy your sweet tooth while staying true to your vegan and gluten-free preferences. Enjoy!
Certainly! Here are the nutrition facts and health information for Easy Black Bean Brownies (Vegan + Gluten-Free):
Nutrition Facts (per brownie, assuming 16 brownies per batch):
- Calories: 90 kcal
- Total Fat: 4.5g
- Saturated Fat: 3g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 80mg
- Total Carbohydrates: 12g
- Dietary Fiber: 2g
- Sugars: 5g
- Protein: 2g
Health Information:
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Vegan-Friendly: These brownies are completely vegan, meaning they contain no animal products. This makes them suitable for individuals following a vegan diet.
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Gluten-Free: These brownies are gluten-free, making them safe for individuals with gluten sensitivities or celiac disease.
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Low in Calories: Each brownie contains approximately 90 calories, which is relatively low for a dessert. This can be a healthier option compared to traditional brownies that are often higher in calories.
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Moderate in Fat: These brownies have a moderate fat content, with most of it coming from healthy sources like coconut oil. The saturated fat content is relatively low.
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Low in Cholesterol: Since the recipe does not include any animal products, these brownies are naturally cholesterol-free.
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Source of Fiber: Each brownie provides 2 grams of dietary fiber, which can aid in digestion and help you feel full.
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Natural Sweeteners: The sweetness in these brownies comes from natural sources like maple syrup or agave nectar, which can be a healthier alternative to refined sugars.
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Protein Content: While not exceptionally high in protein, these brownies still provide a modest amount of 2 grams per serving.
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Iron from Black Beans: Black beans are a good source of iron, and incorporating them into this recipe adds a bit of this essential mineral to your diet.
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Antioxidant-Rich Cocoa: Cocoa powder, a key ingredient, contains antioxidants that may have potential health benefits, including improved heart health and cognitive function.
It’s important to note that these brownies, while a healthier alternative to traditional brownies, should still be enjoyed in moderation as part of a balanced diet. The nutritional values provided are approximate and can vary based on the specific ingredients and brands used in the recipe.
