You may be thinking-EWW, black beans in a brownie?! But you will be saying MMM! These brownies will wow everyone who eats them! While making them, I have to confess, I did lick the bowl clean (that's how good these are!).
What makes these brownies high in protein are (drumroll...) black beans! Yes-I know, I was completely hesitant, and a little bit grossed out at the concept. But I had heard many people say that they were good. I looked at various examples, and then designed the recipe below to cut down on the sugar and fat that most of these recipes were high in. The result, a brownie everyone will love. Just wait until the pan has been devoured to tell them the ingredients :)
Ingredients:
1 can or 1 3/4 cup of black beans, drained (we make ours from organic dried beans, click here to learn how)
1/2 c of cacao powder
2 eggs (or flaxseed equivalent for vegan: 2 tbsp flax meal + 5 tbsp water)
1/4 c agave nectar plus 1 tbsp (you can substitute with traditional sugar)
2 tbsp coconut oil (or canola oil)
2 tbsp apple sauce (no sugar)
1 tsp vanilla
1/4 tsp salt
1 tsp coffee grounds (we saved some from our morning coffee)
2 tsp baking powder
2 tsp baking soda
2 tsp balsamic vinegar
1/4 cup chocolate chips
Ingredients in Topping (optional):
2 tbsp unsweetened, shredded coconut
1 tbsp chocolate chips
Directions:
3) Greese an 8x8 or 9x9 pan and pour in batter
**Kids only critique (they still don't know there're black beans in this) is that it needed a little more sugar. You can up the sugar to 1/2 c of agave. I think they're perfect as is :)
Nutritional Benefits:
Black Beans: high in protein, a nutrient essential for healing damages tissues, as well as potassium, which aides in nerve conduction
By replacing beans for flour, you are greatly increasing the amount empty calories with high protein, high fiber nutrients.
Coconut Oil: zero cholesterol, anti-inflammatory, vegan
Agave Nectar: while a sugar, agave nectar has a lower glycemic index, meaning it is more slowly absorbed by the body, decreasing rapid increases in blood sugar like table sugar does
Total Nutrient Values in entire recipe (makes 16-20 servings):
Beans:
calories: 397
Fat: 1.6g
Protein: 26.7g
Carbohydrates: 71.4g
Fiber: 26.2g
Iron: 35% of daily value
Potassium: 1, 068 mg
Coconut oil:
Calories: 260
Fat: 28g
Agave:
Calories: 300
Carbohydrates: 80g
Eggs:
Calories: 185
Fat: 14g
Protein: 12.5g
Chocolate chips:
Calories: 350
Fat: 22.5g (includes addition on top)
Carbohydrates: 50g
Total Fat in entire recipe: 66g, or 4g per brownie (if making 16 squares)-not too shabby for a brownie!
Total Protein: 39.2g or 2.5g per brownie (if making 16 squares)
Eggs:
Calories: 185
Fat: 14g
Protein: 12.5g
Chocolate chips:
Calories: 350
Fat: 22.5g (includes addition on top)
Carbohydrates: 50g
Total Fat in entire recipe: 66g, or 4g per brownie (if making 16 squares)-not too shabby for a brownie!
Total Protein: 39.2g or 2.5g per brownie (if making 16 squares)
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