Diese Gesunde Brownies mit schwarzen Bohnen are the even healthier version of my Schwarzbohnen-Kekse, still made with no eggs and no dairy, half the carbs and half the calories!
Das vollständige Rezept finden Sie direkt darunter, aber verpassen Sie nicht meine weiteren Tipps weiter unten, darunter Zutatenaustausche, meine Kochtipps und Schritt-für-Schritt-Bilder!
Gefällt Ihnen dieses Rezept?
Hinterlassen Sie einen Kommentar unten oder besuchen Sie unsere Facebook Seite wo ich (fast) alle Kommentare beantworte, unser instagram Seite zur Inspiration oder unsere Pinterest zum Speichern von Rezepten!
Gesunde Brownies mit schwarzen Bohnen
Diese Gesunde Brownies mit schwarzen Bohnen are the even healthier version of my Schwarzbohnen-Kekse, still made with no eggs and no dairy, half the carbs and half the calories!
Der Druck
Bewertung
Auf Facebook teilen
Pin
In E-Mail speichern
Portionen: 12 Quadrate
Kalorien: 128.4 kcal
Inhaltsstoffe
- 1 können. Schwarze Bohnen - drained, rinsed, equivalent to 1 1/2 cup (note 1) – 15 ounces/425g
- ½ Tasse Ahornsirup - (Anmerkung 2)
- ¼ Tasse Olivenöl mit mildem Geschmack - (Anmerkung 3)
- ½ Tasse Hafermehl - (Anmerkung 4)
- ¼ Tasse Ungesüßtes Kakaopulver
- ½ Teelöffel Backpulver
- ¼ Teelöffel Backsoda
- ⅓ Tasse Milchfreie Zartbitterschokoladenstückchen - (Anmerkung 5)
Optional
- ¼ Teelöffel Salz
- 1 Teelöffel Vanilleextrakt
Anleitungen
- Preheat the oven to 350°F (180°C). Line an 8-inch x 8-inch square pan with parchment paper. Lightly oil the paper with cooking oil spray. Set aside.
- In a food processor, add all the brownie ingredients, blend on high speed, stopping every 20 seconds, scraping down the sides of the bowl with a rubber spatula, and processing again until the batter is consistent and mostly smooth. It's a bit grainy, that's normal.
- Fold in chocolate chips, pulse a few times to incorporate.
- Pour the batter evenly into the prepared pan, sprinkle a few chocolate chips on top.
- Bake for 25-30 minutes at 350°F (180°C) or until the top crackles, and a toothpick inserted in the center comes out with just a little crumb on it, meaning the brownies are baked, but still fudgy.
- Remove from the oven and let them cool down for 15 minutes in the pan, then for 1 hour on a cooling rack at room temperature, then for 30 minutes in the fridge before cutting.
- Cut the brownies into 12 bars.
Notizen
Hinweise 1: A can of drained black beans is equivalent to 1 1/2 cups of cooked black beans. The recipe works with canned chickpeas as well.
Hinweise 2: Or any liquid sweetener you have on hand, like agave syrup.
Hinweise 3: Or any low-flavor oil or melted coconut oil works. Make sure you cool the melted coconut oil before adding it to the batter, and use refined coconut oil to avoid a coconut flavor. Use my oil-free black bean brownies for an oil-free recipe.
Hinweise 4: Or all-purpose flour or all-purpose gluten-free flour, but the brownies are a bit more gummy and dense with these options. For almond flour, use my other black brownies recipe.
Hinweise 5: Or chopped walnuts or pecans.
Ofenmodus: I use the fan-forced (convection) mode. If you have to use conventional mode, I recommend increasing the temperature by 25°F (15 °C). The baking time should be the same, but it might take a few more minutes.
Lagerung: Store in an airtight container in the fridge for up to 4 days. Freeze in sealed Ziplock bags for up to 1 month. Thaw the day before at room temperature.
Ernährung
Portion: 1Heinzelmännchen | Kalorien: 128.4kcal | Kohlenhydrate: 16.3g | Eiweiß: 1.5g | Fett: 6.8g | Gesättigte Fettsäuren: 2.3g | Mehrfach ungesättigtes Fett: 0.7g | Einfach ungesättigte Fettsäuren: 3.5g | Natrium: 96.9mg | Kalium: 108.5mg | Ballaststoffe: 1.2g | Zucker: 9.9g | Vitamin A: 0.5IU | Vitamin B12: 0.01ug | Vitamin C: 0.02mg | Kalzium: 44.7mg | Eisen: 0.6mg | Magnesium: 20.9mg | Phosphor: 45.8mg | Zink: 0.6mg
Zutaten und Substitutionen
In diesem Absatz finden Sie alle meine Tipps zur Auswahl der richtigen Zutaten. Das vollständige Rezept mit Mengenangaben finden Sie in der Rezeptkarte am Ende des Beitrags!Zum vollständigen Rezept
Für dieses Rezept benötigen Sie nur wenige einfache Zutaten. Hier erfahren Sie, wie Sie diese auswählen und austauschen können.
- Schwarze Bohnen – This is the main ingredient that replaces eggs and flour, giving the brownies a dense, fudgy texture. The black beans have a neutral flavor and provide fiber and protein. You can also use canned chickpeas if you prefer.
- Ahornsirup – This liquid sweetener gives the brownies their sweetness and helps to bind the batter together. Agave syrup is a great substitute.
- Olivenöl mit mildem Geschmack – The oil adds a lot of moisture and richness to the brownies, ensuring they are fudgy and not dry. Any neutral oil or refined melted coconut oil also works well.
- Hafermehl – This ingredient helps to absorb moisture and gives the brownies their cake-like structure. All-purpose flour or gluten-free all-purpose flour also work, but they can make the brownies denser.
- Ungesüßtes Kakaopulver – This is what gives the brownies their rich, chocolatey flavor.
- Backpulver Backpulver – These are the leavening agents that help the brownies rise slightly and prevent them from becoming too dense.
- Milchfreie Zartbitterschokoladenstückchen – These add pockets of melted chocolate throughout the brownies, making them extra decadent. You can also use chopped walnuts or pecans for a different texture.
- Salz – A small amount of salt balances the sweetness from the maple syrup and makes the chocolate flavor pop.
- Vanilleextrakt – This adds a subtle, warm flavor that complements the chocolate nicely.
How to Make Healthy Black Bean Brownies
Carines Tipps
Let me share a few more tips for a perfect black bean brownies.
- Add a Chewy Texture – For a chewier texture and a boost of fiber, you can add 1 tablespoon of flaxmeal to the brownie batter before blending.
- Chill Before Cutting – To get the ultimate fudgy texture and clean, neat slices, make sure to chill the brownies in the fridge before cutting them.
- Mehlalternativen – You can use all-purpose gluten-free flour or regular all-purpose flour instead of oat flour, but keep in mind that this will make the brownies slightly more dense and gummy.
For an oil free version and nutfree just use silken tofu. It works for every recipy here and is just amazing !!! I don’t know why i never thought about it before…! More protein, less fat, similar end result :).
I am glad you are sharing that, it will help others.
I made these today and they are seriously good!
Not beany at all.
I added a small handful of freeze dried raspberries to mine.
Thank you, I will be making again
Das freut mich sehr!
going to have a go at these
Lass mich wissen, wie es läuft!
these definitely taste bean-y straight out of the oven. but the chocolate flavour comes through better after a night in the fridge and the second bite! it’s bean-y, but i actually really like these! the texture is silken smooth and creamy, not dry at all (which i was afraid of). i used half date syrup and half honey instead of maple and it worked, but it wasn’t super sweet following the recipe quantity. good to taste and adjust. adding more liquid sweetener made my batter runnier though, so it’s still rather soft after baking and cooling.
I read in your next comment that you use date caramel as a sweetener, which explain why you feel the bean taste so much. Date are not as sweet as maple syrup and it won’t cover up the bean taste as much.
Can I use brown sugar in place of the maple syrup and substitute almond flour for the oat flour?Would that change the caloric content much? Thanks so much
You can’t swap a liquid sweetener for a crystal sweetener because the maple syrup act as a binding agent in the recipe, it stick ingredient together. Oat flour also has way more fibers and less fat than almond flour, a swap will always result in a dryer texture, even crumbly depending on the recipe, unless you use a bit less.
Thank you. I’m new to this type of cooking. I look forward to trying it as written. Just one more question. I’m sure you mean to use pure maple syrup but will a “syrup” like Mrs. Butterworths work?
I am not familiar with this syrup, but I check their ingredient list and since the first ingredient is water, I don’t think it will act as a binder as maple syrup.
Is it possible to use date syrup instead of maple syrup?
i used date caramel (dates + hot water, blended) and it worked! may need more than the recipe calls for though. mine was not very sweet as it is relative to your dates. note that adding more sweetener may change the texture of the final baked brownies
I haven’t tried this syrup before, I suppose yes!
Loved it!
Vielen Dank!
My family loved this! They honestly could not believe the ingredients used! Followed directions exactly as stated and they came out perfect- great healthy snack for the family! Thank you for sharing!
That’s amazing! thank you.