Acestea Brownies sănătoase cu fasole neagră are the even healthier version of my Brownies cu fasole neagră, still made with no eggs and no dairy, half the carbs and half the calories!
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!
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Brownies sănătoase cu fasole neagră
Acestea Brownies sănătoase cu fasole neagră are the even healthier version of my Brownies cu fasole neagră, still made with no eggs and no dairy, half the carbs and half the calories!
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porţii: 12 pătrate
calorii: 128.4 kcal
Ingrediente
- 1 poate să Fasole neagra - drained, rinsed, equivalent to 1 1/2 cup (note 1) – 15 ounces/425g
- ½ ceaşcă Sirop de arțar - (nota 2)
- ¼ ceaşcă Ulei de măsline cu aromă blândă - (nota 3)
- ½ ceaşcă Făină de ovăz - (nota 4)
- ¼ ceaşcă Pudră de cacao neîndulcită
- ½ linguriță Praf de copt
- ¼ linguriță Praf de copt
- ⅓ ceaşcă Chipsuri de ciocolată neagră fără lactate - (nota 5)
Opțional
- ¼ linguriță Sare
- 1 linguriță Extract de vanilie
Instrucțiuni
- 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.
- Încorporați bucățile de ciocolată și pulsați de câteva ori pentru a le încorpora.
- 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.
notițe
Notă 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.
Notă 2: Or any liquid sweetener you have on hand, like agave syrup.
Notă 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.
Notă 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.
Notă 5: Or chopped walnuts or pecans.
Modul cuptorEu 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.
Stocare: 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.
Nutriţie
servire: 1spiriduș | calorii: 128.4kcal | Carbohidrați: 16.3g | Proteină: 1.5g | Gras: 6.8g | Grăsime saturată: 2.3g | Grăsimi polinesaturate: 0.7g | Grasime monosaturata: 3.5g | Sodiu: 96.9mg | Potasiu: 108.5mg | Fibră: 1.2g | Zahăr: 9.9g | Vitamina A: 0.5IU | Vitamina B12: 0.01pg | Vitamina C: 0.02mg | Calciu: 44.7mg | fier: 0.6mg | Magneziu: 20.9mg | Fosfor: 45.8mg | Zinc: 0.6mg
Ingrediente și înlocuiri
Acest paragraf vă oferă toate sfaturile mele despre alegerea ingredientelor potrivite. Pentru rețeta completă cu măsurători, derulați până la fișa cu rețete din partea de jos a postării!Accesați rețeta completă
Ai nevoie doar de câteva ingrediente simple pentru a prepara această rețetă. Iată cum să le alegi și să le înlocuiești.
- Fasole neagra – 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.
- Sirop de arțar – This liquid sweetener gives the brownies their sweetness and helps to bind the batter together. Agave syrup is a great substitute.
- Ulei de măsline cu aromă blândă – 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.
- Făină de ovăz – 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.
- Pudră de cacao neîndulcită – This is what gives the brownies their rich, chocolatey flavor.
- Praf de copt și bicarbonat de sodiu – These are the leavening agents that help the brownies rise slightly and prevent them from becoming too dense.
- Chipsuri de ciocolată neagră fără lactate – 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.
- Sare – A small amount of salt balances the sweetness from the maple syrup and makes the chocolate flavor pop.
- Extract de vanilie – This adds a subtle, warm flavor that complements the chocolate nicely.
How to Make Healthy Black Bean Brownies
Sfaturile lui Carine
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.
- Alternative de făină – 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
Mă bucur atât de mult să aud asta!
going to have a go at these
Spune-mi cum merge!
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!
Mi-a plăcut!
Mulțumesc!
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.