Tuesday, 12 March 2013

Black Bean Protein Brownies

Unless you have been living under a rock (or are just not a food blog addict) you will probably be quite familiar with the new trend of replacing wheat flours with healthier ingredients. Wheat is not all that great, your body doesn't like digesting it and it causes your insulin levels to sky rocket. Unless it is a special occasion or to avoid being that annoying person who doesn't eat certain food groups, I generally don't eat wheat. But I love baked goods. Slight dilemma there.

So coconut flour, almond meal and quinoa flour have become my best friends. See you can still have your cake and eat it too, and today was no exception. Say hello to Black Bean Protein Brownies! Yup.
Not only are these filled with antioxidant-rich black beans, but the recipe is also gluten free, refined sugar free and very low in fat.




I calculated the macro's for these and each brownie has 106 calories, 15g carbs (6g which are sugar), 3g of fat and 6g of protein. Compare this with a Brownie from McDonald's McCafe which has 306 calories, 24.6 grams of carbs (20g which are sugar!!), 21.7g fat and 3.7g protein.

But most importantly, these brownies are delicious!

Black Bean Protein Brownies
Makes 16
Adapted from Kneadtocook

Ingredients:
2.5 cup, soaked and drained black beans
 (You could use tinned but I prefer fresh)
3 eggs

1/2 cup of unsweetened applesauce

1/2 cup of dutch processed cocoa powder

1 teaspoon of baking powder

1/8 teaspoon of salt

1 tsp cinnamon

1 ripe banana
3 scoops low carb chocolate protein powder (I used Aussie bodies brand)
3 tbs pure maple syrup
20 drops stevia (Or you could just use 1/3-1/2 cup sugar)

1 teaspoon of ground coffee

1/2 cup chopped nuts of choice (I used pistachios)

Directions
1. Preheat your oven to 180 degrees Celsius.  Grease a brownie tray, I used a rectangular baking tray, and line with baking paper.
2. In your food processor, blend all of the ingredients except the nuts, until smooth. Taste the mixture, if it still tastes too 'black beanie' to you, add more sugar or stevia.  Blend for another minute until the mixture looks silky and creamy. Now stir through your nuts
3.  Pour into the prepared pan  bake for 45 minutes.  Let cool completely before slicing and serving. These should be kept refrigerated and it would be best to eat them within 5 days.




The best way to describe these brownies would be fudgy, not too sweet, but rich and dense. They have a distinct flavour, they are made with beans duh! But unless you knew that, black beans would not be an obvious guess at what that distinct flavour is.

In all honesty my sister would probably hate these. She hates anything that has been 'healthified'. But then again she also lives on a diet consisting of KFC and chocolate... But for anyone wanting a little treat that is choc-a-block packed with nutrients, fiber and is low GI, then these are just great!





17 comments:

  1. I just ate one and it tasted so good I didn't even know it had been 'healthified'!

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