Fudgy Black Bean Brownies: so freakin good, I dream about them

A low fat, high fibre, high flavour (bean based) brownie for those who have an insatiable sweet tooth. Warning from my Sister-In-Law: They will make you fart a lot if you’re not used to eating beans.

While strolling through the twittersphere a year or so ago, I came across Rocco Dispirito’s Fudgy Fruit and Nut bar recipe. I am not sure why “fruit and nut” make it into the title since his recipe calls for neither.

I’ve tried pureed beans in baking before with great success so I was interested in giving it another go.I was also keen (desperate) for something to experiment with on Try-Out Sunday.

I had to make a few adaptations, based on what I did and did not have on hand. For instance, I didn’t have agave syrup so I used honey. I used regular eggs instead of liquid egg substiute and I used Kalua instead of espresso powder. I also added 1/2 cup of chopped walnuts to the batch.

The following is my adapted brownie recipe. Nutritional information at the bottom (spoiler alert: 168 calories per serving).

Ingredients

541 ml can black beans, rinsed and drained
1/4 cup unsweetened cocoa powder
1 tbsp Kahlua (or other coffe flavoured liqeur)
3 eggs
3 tbsp whole wheat flour
3/4 cup honey
1 tbsp unsalted butter, melted
1 tsp vanilla extract
1/2 cup chopped walnuts
Directions

Preheat the oven to 350°F. Spray an 8″ x 8″ cake pan (I used a foil one as that’s what I had available) with cooking spray. Pull out the food processor and, if your walnuts aren’t chopped yet, pulse them until desired size. Then remove to a small bowl and set aside.

Put the beans, cocoa, and flour in the bowl of a food processor. Crack 3 eggs into a 1 cup measuring cup and top off with Kahlua until it’s 3/4 cup full. Add the eggs and Kahlua to the food processor bowl. Process until the mixture is smooth, about 2 minutes.

Add the honey (I heated mine in the microwave to make it easier to pour), melted butter and vanilla. Process on high speed until all everything is combined and smooth, about 1 minute. Pour the batter into a prepared baking dish. It will be surprisingly runny. Pour the chopped walnuts on top and press down into the batter (you could also just stir the nuts into the batter before you pour it into the cake pan).

Bake for 20 minutes, turning the pan after 10 minutes. Turn down the temperature of the oven to 300°F and bake for another 8 minutes, until a toothpick inserted in the center comes out with a little bit of soft batter clinging to it. It should not come out clean, if it does: it’s overcooked. The brownie will begin pulling away from the sides of the pan but will still look soft in the centre.

Let the brownies cool completely at room temperature in the baking dish on a wire rack (about an hour). Then, try not to cut into it. Go ahead, I dare you. If you can resist, put the pan into the fridge for at least 3 hours. When they’re cold, cut them into 12 squares and serve. Refrigerate any leftovers.

I did a nutritional breakdown of this recipe using software called FoodProcessor SQL that I use for my nutrition masters research.

I could NOT get it into the fridge without sampling it!

Per serving (1/12 of the pan): 168 calories; 4.77 g protein; 25 g carbohydrates (2.44 g fibre, 16.7 g sugar); 5.71 g fat (1.28 saturated, 0.83 monounsaturated, 2.62 polyunsaturated); 21.62 mg calcium; 119 mg sodium.

And, for those who follow WeightWatchers Points Plus: 4 points per square.

3 responses to “Fudgy Black Bean Brownies: so freakin good, I dream about them

  1. Pingback: Butter and Baking Powder Biscuits | cynthiastrawson·

  2. You must have been really excited when Jacquie brought some to our last meeting, then. That was the first time I had tried them.

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