Black Bean Date Brownies

Name: Black Bean Date Brownies
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: American
Ingredients: 2 15.5 oz cans black beans, drained and rinsed; 1 cup (90 g) oats, ground; 8 oz (227 g) dates, about 30; 1/4 cup (24 g) cocoa powder; 1/2 cup (128 g) natural peanut butter; 2 tsp (9.6 g) baking powder; 1/2 cup (120 g) unsweetened vanilla almond milk; 1 tsp (5 g) vanilla extract

7 steps

Prep:10minCook:30min

These brownies are so good that you would never know there were beans in there. The combination of beans, oats, and dates means they're packed with fiber. They contain only healthy fats from the nuts, and are free of any refined sugars. These brownies are super rich, fudgey, the right amount of sweet, gluten free and vegan, and only 100 calories. Use sunflower or pumpkin seed butter to make them nut free too. For bean based blondies or brookies, check out the links below: https://s.samsungfood.com/JOtXn https://s.samsungfood.com/kGNZd

Updated at: Wed, 11 Dec 2024 02:58:16 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories99.6 kcal (5%)

Total Fat3.2 g (5%)

Carbs14.8 g (6%)

Sugars6.6 g (7%)

Protein3.8 g (8%)

Sodium129.7 mg (6%)

Fiber3.4 g (12%)

% Daily Values based on a 2,000 calorie diet

Ingredients

24 servings

2 x 15.5 ozcans black beans

drained and rinsed

1 cupoats

ground

227gdates

¼ cupcocoa powder

½ cupnatural peanut butter

9.6gbaking powder

½ cupunsweetened vanilla almond milk

5gvanilla extract

Instructions

Step 1

Preheat your oven to 350F, line a 9x13" baking pan with parchment paper, and lightly spray it with oil. Drain and rinse your beans

cans black beans15.5 oz

Step 2

If you don't already have oat flour, you can just blend up quick or rolled oats in your food processor. Make sure to grind up the oats on their own, as they won't get fully blended if you do it with everything else

oats1 cup

Step 3

Place the rest of the ingredients and blend until a smooth batter forms. For a nut free replacement, you can use the same amount by weight (128 g) of any seed butter (pumpkin seed or sunflower seed), or an overripe banana. Note that the batter should be very thick. My 8 cup food processor could barely fit the whole batter and blend it together

dates227g

cocoa powder¼ cup

natural peanut butter½ cup

baking powder9.6g

unsweetened vanilla almond milk½ cup

vanilla extract5g

Step 4

These brownies are naturally sweetened with dates. Using the same amount by weight of raisins or figs would also work as a replacement for dates. For a lower sugar option, replace both the dates and the milk with overripe bananas, about 3 large or 330 g

Step 5

Transfer the batter to the pan. Using a silicone spatula, smooth out the batter. Lightly wetting your fingers and using your hands to spread it to all sides make it easier and stick less. Optionally, top with chocolate chips.

Step 6

Bake at 350F for 25-30 minutes, or until a toothpick comes out fairly clean. A few crumbs left is generally ok. The brownies will firm up much more as they cool, so they should look a bit underdone

Step 7

Let cool totally in the fridge for a few hours (ideally overnight) before slicing and enjoying

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