Brownies sănătoase cu banane (3 ingrediente, fără făină)

Acestea Brownies sănătoase cu banane are fudgy vegan brownies made with just 3 ingredients: banana, cocoa powder, and peanut butter. They are gluten-free, flourless brownies you can make in less than 30 minutes for a quick healthy dessert.

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I am back with another healthy brownie recipe made with just 3 ingredients and I am so excited to share this treat with you. It taste like the combo of my pâine vegană cu banane și brownie vegane. It’s fudgy, packed with bananas, and a delicious peanut butter flavor.

This recipe is inspired by two previous recipes I developed, the 3-ingredient chocolate banana cookies şi-mi brownies cu banane cu unt de arahide made with oat flour.

Deși întreaga rețetă este chiar mai jos, nu ratați toate sfaturile mele mai jos, inclusiv înlocuirea ingredientelor, sfaturile mele de gătit și fotografii pas cu pas!

Brownies sănătoase cu banane

These Healthy Banana Brownies are fudgy vegan brownies made with just 3 ingredients: banana, cocoa powder, and peanut butter. They are gluten-free, flourless brownies you can make in less than 30 minutes for a quick and healthy dessert.

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Timp de pregatire: 10 minute min

Timp de gătit: 25 minute min

răcire: 15 minute min

Timpul total: 50 minute min

Curs: Desert

Bucătăria: american

porţii: 9 pătrate

calorii: 140.9 kcal

Autor: Carine Claudepierre

Modul CookÎmpiedicați ecranul să se întunece

1x2x3x

Ingrediente

SUA obișnuită - metric

• ▢ 3 mare Banană coaptă - (nota 1)
• ▢ 4 linguri Pudră de cacao neîndulcită - (nota 2)
• ▢ ½ ceaşcă Unt de arahide (nesărat) - (nota 3)

Opțional – pentru un plus de dulceață

• ▢ ½ ceaşcă Chipsuri de ciocolată neagră fără lactate - (nota 4)

Instrucțiuni

• Preheat the oven to 350°F (180°C). Line a 6-inch brownie pan with parchment paper and grease it with cooking oil. Set aside.
• In a large mixing bowl, mash the banana into a smooth puree,
• Stir in peanut butter and cocoa powder with a silicone spatula until it looks like a brownie batter. It's fine if you see bits and pieces of bananas as long as the batter is not dry. If too dry, it means you used smaller bananas or your nut butter is dry and not oily. Add more mashed banana to fix the batter or a splash of almond milk.
• Stir in chocolate chips until if used.
• Toarnă aluatul în tava de copt pregătită și, dacă dorești, presară deasupra chipsuri de ciocolată suplimentare.
• Bake the brownies for 25-30 minutes in the oven at 350°F (180°C) until a toothpick inserted in the center comes out with only a little crumb on it.
• Cool down on a cooling rack for 20 minutes before serving.

notițe

Notă 1: you need 1 1/2 cup mashed bananas. The darker the bananas, the sweeter the brownies. If your bananas are yellow, not ripe, add the chocolate chips for a boost of sweetness.

Notă 2Puteți folosi pudră de cacao îndulcită pentru a spori dulceața brownies-urilor dacă folosiți banane galbene.

Notă 3Untul de migdale sau untul de semințe de floarea-soarelui funcționează și ele.

Notă 4: sau nuci tocate.

StocarePăstrați brownies-urile într-un recipient etanș la frigider timp de până la 4 zile.

Mod cuptor: Eu folosesc modul cu ventilator (convecție). Dacă trebuie să folosiți modul convențional, vă recomand să creșteți temperatura cu 15°C. Timpul de coacere ar trebui să fie același, dar ar putea dura câteva minute în plus.

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Nutriţie

servire: 1pătrat (fără bucăți de ciocolată) | calorii: 140.9kcal | Carbohidrați: 17.3g | Proteină: 5g | Gras: 8.4g | Grăsime saturată: 2g | Grăsimi polinesaturate: 1.8g | Grasime monosaturata: 4g | Sodiu: 63.3mg | Potasiu: 343mg | Fibră: 4.3g | Zahăr: 7.2g | Vitamina A: 29IU | Vitamina C: 3.9mg | Calciu: 17.7mg | fier: 1.3mg | Magneziu: 69.2mg | Fosfor: 106.8mg | Zinc: 0.9mg

Why You Will Love These Healthy Banana Brownies

• Ușor și sănătos
• Doar 3 ingrediente
• Fără gluten
• Vegan
• Grain-free and no flour needed
• Fără ouă
• Fără lactate

Ingrediente și înlocuiri

• Banane coapte – The choice of bananas in this recipe is the key to the success of these brownies. I recommend using large, yellow to ripe bananas, but not green ones. You want bananas that are sweet and soft enough to mash easily into a puree. If your bananas are too small or too green, the brownies will be dry and not sweet. For naturally sweetened banana brownies, use bananas with dark brown spots on their skins.
• Unsweetened Dutch-Processed Cocoa Powder is the best to avoid added sugar and ensure a deep chocolate flavor. But, if you have a sweet tooth, go for a sweetened cocoa powder. My tip is to use fairtrade cocoa powder sweetened with coconut sugar to keep the brownies refined sugar-free and healthy.
• Natural Unt de arahide. This is the second tricky ingredient that can make the brownies perfect or super dry. My tip for a delicious, fudgy, healthy banana brownie is to use a fresh jar of natural peanut butter without added sugar and no added salt. You need runny, drippy peanut butter, not dry nut butter that will make the brownie dry. My expert tip is to stir the newly opened jar of peanut butter well before measuring it in a cup. This combines the oily part on top with the nut butter to perfection. If you have a nut allergy, try sunflower seed butter or tahini. Almond butter and cashew butter also work in this recipe.

Pregătire

Making healthy banana brownies is easy, and you have two options. You can use:

• Un procesor de mâncare
• Un bol de amestecare

If you use a food processor it’s easy, place all the 3 ingredients into the food processor bowl and blend until smooth.

1. If you use a mixing bowl, peel and mash the bananas in the bowl into a thin puree. You can use a fork or a potato masher. Most of the time, bits and pieces of banana won’t mash well, and that’s fine.

2. Then, use a silicone spatula to stir in fresh drippy peanut butter and cocoa powder.

3. The batter should be thick, moist and not dry. At this point, you can stir in 1/2 cup of chopped walnuts of chocolate chips.

4. Pour the batter into a greased 6-inch baking pan, or a greased 8-inch brownie pan for thinner brownies.

5. If you like the brownie sweeter, sprinkle dark chocolate chips on top of the batter before baking.
6. Bake from 25 minutes to 30 minutes at 350°F (180°C) or until a toothpick inserted in the center of the banana brownies comes out with just a little crumb on it.
7. Let the brownies cool down on a cooling rack for 30 minutes at room temperature before slicing.

Sfaturile lui Carine

• Măsurați cu atenție. Baking with minimal ingredients means that each ingredient is more important than usual. If you use a too small banana, the brownies will be dry. If you don’t add enough of one ingredient, the result can be different. Make sure you use the ingredients listed in the recipe card for the best outcomes.
• Use ultra-ripe bananas for ultimate fudgy texture and sweetness without added sugar.
• Adăugați fulgi de ciocolată. Stir 1/2 cup of chocolate chips in the batter for an ultra-fudgy and intense chocolate flavor.
• Serviți cu o vârf de sare de mare to enhance the chocolate flavor of your brownies.
• Add maple syrup if the bananas are not ripe enough. For a natural boost of sweetness add 2-3 tablespoons of maple syrup to the wet ingredients.

Întrebări frecvente

More Healthy Vegan Brownies

Brownies cu unt de arahide și banane (vegane)

Brownies cu quinoa

Brownie de avocado

Brownie vegane cu dovlecel