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Amazingly healthy and low-fat black bean brownies

April 4, 2015

Back in my fit and sportsy days in college, I had made a post about black bean protein brownies. That recipe had included large amounts of artificial sweeteners and whey protein.

Since then, my tastes have changed and I very rarely use even Stevia as a calorie-free sweetener. Instead, I have been enjoying the natural sweet taste of regular sweeteners, such as honey and maple syrup. I’ve also cut down on the protein consumption, eliminating my use of whey. However, I still love using black beans in my brownie recipes.


While these brownies aren’t necessarily the nicest-looking on the block due to the mix of ingredients, the taste is a completely different story. In my experience, black beans have been excellent as a base for gluten-free chocolatey desserts, since I’ve found that cocoa doesn’t fit in well with coconut flour or rice flour-based recipes. Black beans enhance the dessert with an earthiness that pairs well with cacao, and one can argue they are much healthier than their grain-heavy counterpart.

Freshly out of the oven

After much experimentation, I’ve also figured out how to keep the brownies nice and moist despite the low fat content of the overall recipe. One of the keys is not to overbake.

The entire batch is 5g fat, 228g carbs, 76g fiber, and 69g protein. Behold, excitement, for the recipe is below.

1 can of black beans, rinsed and drained well
1 cup canned pumpkin
1/4 cup unsweetened cocoa
1/4 cup maple syrup or honey
1 teaspoon coffee granules
1 teaspoon vanilla extract
1 pinch salt
3 Tablespoons quick-cooking oats
chocolate chips and nuts, to taste

(1) Preheat the oven to 350 degrees. Lightly grease a 9×9 baking dish or muffin pan.
(2) Puree the beans, pumpkin, cocoa, maple syrup, coffee, vanilla, and salt in a blender until the mixture resembles paste.
(3) Fold in the oats and chocolate chips/nuts if using.
(4) Pour mixture into the baking pan or divide between 8-9 muffin cups. Bake for 25-35 minutes, until a toothpick stuck in the mixture comes out barely clean.
(5) Let cool for at least 10 minutes before consuming. Overnight is even better.


Dai Dai

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