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Black Bean Brownie Bites

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Contributed by: BMC Teaching Kitchen

Black Bean Brownies Bites

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Black beans replace flour in this recipe. The beans and brown sugar create a fudge-y (rather than cake-y) brownie. By adding beans, you get more fiber, protein, an other nutrients than using all-purpose flour. Though this tastes different from a traditional brownie, you do not taste beans-- trust us! To make these sugar-free, you can use stevia-sweetened chocolate chips and monk fruit sweetener. They are still delicious. Try them as breakfast, snack or dessert. You may enjoy them shmeared with chia jam-- we do!

 

Serves:
12 servings
Total Time:
40 minutes
Prep Time:
15 minutes
Cook Time:
20 minutes

Ingredients


Black-beans - 1 (15.5-ounce) can low-sodium black beans Eggs - 3 large Oil - 3 Tablespoons canola, avocado, peanut, light olive or sesame oil Vanilla-extract - 2 teaspoons Baking-powder - ½ teaspoon Brown-sugar - ½ cups OR ¾ cups packed light brown sugar (or monk fruit sweetener) Cocoa-powder - ½ cup, unsweetened Mix-ins - 1 cup mini chocolate chips, divided, or 1 cup chopped walnuts

Instructions

Step 1
Preheat oven to 350 °F and grease an 8 x 8 “ baking pan, or line a muffin tin with cupcake liners.
Step 2
Strain and rinse canned beans.
Step 3
If using a food processor or blender, combine all ingredients except chocolate chips or walnuts and blend/process until mostly smooth. Then, stir in the chocolate chips or walnuts.
Step 4
If not using a food processor or blender, mash the beans in a bowl with the bottom of a mug or a potato masher until as smooth as possible. Beat eggs separately until yolks are combined with whites. Mix Eggs and all other ingredients into the bean mixture.
Step 5
Pour batter into baking pan, or scoop ~ 2.5 Tablespoons batter into each cupcake liner. If you have leftover batter, divide it amongst the cupcake liners.
Step 6
Bake for 20 minutes, until a knife inserted comes out mostly clean. A small smudge of batter on the knife is fine, but it should not be covered in batter (if knife is covered in batter, continue baking).
Step 7
Let the brownies cool completely before cutting, if you used a baking pan, otherwise they will crumble.

Notes

Sugar substitutes are a good alternative to regular sugar if you are working to manage your blood sugar or want to reduce calories or carbohydrates. Monk fruit sweetener substitutes 1:1 with granulated sugar and brown sugar, but brown sugar will create a more moist baked good due to the molasses in it.

Nutrition facts below are based on use of 1 cup of chopped walnuts, rather than mini chocolate chips.

Using chocolate chips increases the calories to 347 per brownie, and the carbohydrate content to 45 grams. It also greatly increases the sugar content of the brownies.

Nutrition Information

Calories:
209 Calories
Fat:
11
Saturated Fat:
1.5
Carbohydrates:
Net Carb: 23
Dietary Fiber:
4.5
Protein:
6
Sodium:
91