I so wish I had invented this recipe. I can be very creative when it comes to food, but I honestly did not come up with the idea of using black beans in place of flour to make brownies. However, the recipe I initially came across involved the use of boxed brownie mix and only one can of black beans. But I simply couldn‚Äôt do it. I just could not use something as healthy as black beans and mix them with a “boxed” mix. So I came up with this recipe, and although I‚Äôve made several versions, including some with prunes and some with flax seeds, I feel that this version is the best yet.
When you look at the complete nutritional analysis, please take note of the nutrient density of this recipe, which offers significant amounts of folate, copper, iron, magnesium, manganese, potassium, phosphorus, selenium and zinc. Each of these nutrients contributes in some way to your metabolism and your body‚Äôs ability to recover from exercise and from exposure to free radicals.
Although there are specific organic ingredients listed, you will still reap the benefits if you choose non-organic ingredients. So don‚Äôt be put off if you can only find regular canned black beans or conventional eggs. However, if you are willing to go that extra mile and find these specific ingredients, you will get more protective nutrients with every bite.
In the end, the purpose of every recipe I create is to save the world, or at least try to save the people of the world, by teaching you how to cook your own delicious and nutritious life-saving foods ‚Ä¶ one recipe at a time.
Fudgy black bean brownies
Makes 20 servings. Ready in 1 hour.
2 cans organic black beans, drained (preferably Eden organic since they come in a BPA free can)
6 eggs (preferably pasture-raised eggs because they are richer in nutrients such as omega-3s, vitamin D and vitamin A)
1 cup organic brown sugar or sucanat (dehydrated cane juice)
1 cup non-alkalized (non-Dutched) cocoa (I like Chatfield‚Äôs)
1 cup semi sweet or dark chocolate chips¬† (blend half with the batter and save half to top the mix)
1 tbs. organic vanilla extract
1 tsp. aluminum free baking powder
1/4 tsp. sea salt
1 tbs. organic instant coffee (optional)
1. Preheat oven to 350 degrees
2. Spray 9-by-12-inch baking pan with cooking spray to coat thoroughly
3. Puree all ingredients, except the chocolate chips, in a food processor until you reach a smooth consistency.
4. Add half the chips to the batter and pulse a few times to combine but not pulverize the chips.
5. Pour batter into baking pan.
6. Disperse the rest of the chips evenly over top of the batter.
7. Bake for 45 minutes or until a knife inserted in the center comes out clean.
8. Best if refrigerated overnight before cutting.
9. Cut into 20, 2-inch squares. Or cut into 1-inch squares for half the calories and more servings; more times to enjoy these delicious fudgy brownies!
Cost per serving: 51 cents
Nutrients per serving (1 piece, approx. 2-inch square, 53g): Calories: 132, Fat: 4g, Carbs: 19g, Protein: 5g, Fiber: 4g, Sugar: 12g, Sodium 77mg
% Daily Value (DV):
Vitamin A: 3%, Thiamin-B1: 4%, Riboflavin-B2: 6%, Niacin-B3: 6%, Vitamin B6: 2%, Vitamin B12: 3%, Vitamin C: 0%, Vitamin D: 4%, Vitamin E: 1%, Folate: 8%, Pantothenic Acid: 3%, Calcium: 4%, Copper: 14%, Iron: 9%, Magnesium: 12%, Manganese: 17%, Phosphorus: 10%, Potassium: 6%, Selenium: 8%, Zinc: 5%
Elizabeth Brown, The Kitchen Vixen, is on a mission to save the world, one energy-enhancing recipe at a time! For more life-saving recipes, visit her website: www.TheKitchenVixen.com