🍫Black Bean and Oat Brownies

​I love preparing these black bean and oat brownies, especially for gatherings where I can surprise my guests with a delightful twist on a classic dessert. It's always entertaining to watch their reactions as they savour the rich, fudgy goodness, completely unaware of the secret ingredient—black beans. Revealing this unexpected component never fails to astonish them, sparking engaging conversations about innovative cooking and healthier alternatives.​

Beyond the joy of sharing a delicious treat, these brownies cater to my sweet tooth while offering notable health benefits.Traditional brownies, can be full of refined sugars and flours, and can cause rapid spikes in blood sugar levels due to their high glycemic index. In contrast, black beans have a lower glycemic index, meaning they cause a gradual rise in blood sugar levels. This makes them an excellent ingredient for those mindful of their sugar intake or managing conditions like diabetes. ​

Incorporating oats further enhances the nutritional profile of these brownies. Oats are rich in beta-glucan, a type of soluble fiber that slows digestion, enhances feelings of fullness, and may lower the risk of heart disease. Some studies show that they might also stimulate the immune system. This combination of black beans and oats results in a dessert that's not only indulgent but also aligns with a balanced, health-conscious diet.

By choosing these black bean and oat brownies, I can indulge in a sweet treat knowing that I'm nourishing my body with wholesome ingredients that support stable energy levels and overall well-being.

Recipe

Ingredients:

• 1 can (15 ounces) black beans, rinsed and drained​

• ½ cup rolled oats (certified gluten-free if necessary)​

• 3 large eggs​

• 3 tablespoons of oil of choice (e.g., canola, olive or coconut oil)​

• ¼ teaspoon salt​

• 1 teaspoon vanilla extract​

• ½ cup brown sugar​ (can substitute to ½ cup of raisins as well)

• ¼ cup unsweetened cocoa powder​

• ½ teaspoon baking powder

• ½ cup semisweet chocolate chips (optional -but highly recommended)​

  
  

Instructions:

1. Preheat the Oven:

   • Set your oven to 350°F (175°C). Lightly grease an 8x8-inch baking pan or line it with parchment paper, or use a silicone pan.

2. Prepare the Batter:

   • In a food processor, hand mixer or blender, combine the black beans, rolled oats, eggs, oil, salt, vanilla extract, sugar, cocoa powder, and baking powder. Blend until the mixture is smooth and well combined.​

3. Add Chocolate Chips:

   • If desired, stir in the chocolate chips to the batter for added sweetness and texture.​

4. Bake:

   • Pour the batter into the prepared baking pan, spreading it evenly. Bake for 20 to 25 minutes, or until a toothpick inserted into the center comes out with a few moist crumbs.​

5. Cool and Serve:

   • Allow the brownies to cool in the pan on a wire rack before slicing into squares. Enjoy your nutritious and delicious black bean brownies with oats!​

Variations:

• Vegan Option: Replace the eggs with flax eggs (1 tablespoon ground flaxseed mixed with 3 tablespoons water per egg) and use dairy-free chocolate chips.​

• Nutty Delight: Add ½ cup of chopped nuts such as walnuts or almonds to the batter for added crunch and nutritional benefits.​

• Spiced Flavour: Incorporate ½ teaspoon of cinnamon or a pinch of cayenne pepper to introduce a warm, spicy note to your brownies.​

  
  

Storage Tips:

• Room Temperature: Store the brownies in an airtight container at room temperature for up to 3 days.​

• Refrigeration: For extended freshness, keep them in the refrigerator for up to a week.​

• Freezing: To freeze, place the brownies in a single layer on a baking sheet to freeze individually, then transfer them to a freezer-safe bag or container. They can be frozen for up to 3 months. Thaw at room temperature before serving or put in microwave.

Happy Eating!

Susan Camargo, RD