Pumpkin black bean brownies
Add protein to baked goods by adding blended beans to the batter. The dates, cocoa powder, pumpkin, and chocolate balance the flavors beautifully so you don’t get a beany taste—just a deliciously moist, better-for-you brownie.
Nutrition (per serving)
Calories: 177; protein: 5g; fat: 6g; carbs: 28g
Recipe and photo by Basheerah Enahora, M.B.A., M.S., R.D.N., L.D.N. of BE Nutrition.
1 cup old-fashion oats
1/2 tsp sea salt
1 tsp baking soda
1/3 cup medjool dates, soaked overnight
1/3 cup honey
1 (15-oz) can black beans, rinsed
1 Tbsp vanilla extract
1/2 cup cocoa powder
1 tsp pumpkin pie spice
1/2 cup pumpkin puree
3 Tbsp coconut oil, melted
1/4 cup dark chocolate chunks
How to make it
Preheat oven to 350° and grease a 9x9" brownie pan with coconut oil or nonstick spray.
Blend the oats in a food processor until they form a "flour" consistency. Mix in the baking soda, sea salt, and pumpkin pie spice with a wooden spoon or silicone spatula.
Rinse the black beans very well, and shake off the excess water.
Add the beans, dates, vanilla extract, honey, cocoa powder, melted coconut oil, and pumpkin puree to a food processor. Blend until all the ingredients are creamy and smooth, and the oats are undetectable in the batter.
Mix in the chocolate chunks with a big spoon or spatula.
Place in pan, and spread out with the back of a silicone spatula or slightly damp spoon. The batter will be quite thick.
Bake for 20-25 minutes, then remove from the oven and let the brownies cool for about 5 minutes in the pan before slicing and serving. Please note, baking time will depend upon your oven and altitude. My brownies are usually ready in about 22 minutes. Adjust baking time based on your oven, and check on the brownies in 20 minutes to make sure they don’t burn.
via Men's Fitness http://ift.tt/Jz6nE4
October 30, 2017 at 03:55PM
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