Who would have ever thought that a dessert with beans in it could taste so good? I certainly didn’t before I made this creation!
What’s so interesting about black beans is their ability to bind. This is key if you are using ingredients that are free of gluten and refined flours, because gluten is a substance that binds foods together (especially in baking).
Not only can black beans bind, but they are also a good source of plant-based protein, which is great if you are vegan or vegetarian. Black beans are also high in molybdenum, an essential trace mineral which is quite rare in other foods. Just as you thought that there weren’t any other benefits to this wonderful bean, they are also high in fibre, which can help to support blood sugar levels.
Balancing your blood sugar levels is very important if you want to maintain normal energy function throughout the day. This is why making smart choices with your diet is key to stopping you from going on that ‘blood sugar rollercoaster’ that we have all experienced at some point in the past.
This is why it is always wise to pair sweet treats with some protein, fibre or fat. In this recipe I have paired the sugars that come from the maple syrup with the black beans, eggs, coconut oil and walnuts. This combination of fibre, protein and fat all helps to reduce the rate of absorption of sugar into the bloodstream.
Instead of that sugar rush that leaves you feeling sluggish and tired, I hope the ingredients in this treat will leave you feeling nourished and satisfied to stay healthy throughout the day ahead.
500g black beans (drained)
200g coconut oil, plus extra for greasing
75g cacao powder
150ml maple syrup
1 tbsp vanilla powder (or extract)
125g walnuts, chopped or crushed
A pinch of salt
Preheat the oven to 175 degrees celsius.
Melt the coconut oil in a small saucepan on a medium heat. Once melted, remove from heat.
Place the beans, eggs, cacao powder, maple syrup, vanilla powder, melted coconut oil and salt into a blender and blitz for 3 minutes. Taste the mixture to see if you need to add a little more maple syrup.
Stir in the chopped walnuts, saving a handful spare.
Grease a baking tin (21cm x 21cm) with baking parchment and pour in the brownie mixture. Use the back of your spoon to even the mixture out.
Sprinkle the rest of the walnuts on top of the mixture and place in the oven for 45 minutes. Remove from the oven when the brownie is firm and the surface shows up cracked.
Leave out to cool and then cut up into square shapes and enjoy!
We have a very special introduction to make this Monday morning! We would like to introduce you all to our official new member of the ARDERE team! Alex aka ARDERE Alex or our baby seal pup as we like to call him. This little fur baby is responsible for office moral and keeping us all...