RECIPE: GUT FRIENDLY BLACK BEAN BROWNIES

Gut friendly black bean brownies!

Black beans? In a brownie? What!? Before you turn away, let me tell you I thought the same thing until I gave these delicious microbiome friendly brownies a go for myself. If I didn’t know any better, I would never have suspected the star ingredient would in fact be black beans. However these delicious healthy treats are my new obsession. 

Why black beans you may ask? Firstly they make the brownie fudgey and moist and give them a great texture. They provide a great source of prebiotic fibre to fuel all the good bugs in your gut. Not only do the black beans provide fibre but they’re an excellent source of protein. 

Ingredients:
(Makes approximately 12 brownies)

  • 1 tin black beans (rinsed and drained) 
  • 1/2 cup almond meal
  • 1/4 cup oats 
  • 2 eggs
  • 1 tsp baking powder 
  • 1 tsp vanilla extract 
  • 1/2 teaspoon salt
  • 1/2 teaspoon cinnamon 
  • 1/4 extra virgin olive oil
  • 1/4 raw cacao 
  • 1/3 cup maple syrup 
  • 1/2 cup roasted walnuts / hazelnuts 

Method

  • Preheat oven to 180 degrees 
  • Line a baking dish with baking paper 
  • Add all ingredients into a food processor (apart from the roasted walnuts/hazelnuts) which will be added to the mix later 
  • Once blended until texture is smooth, stir in the chopped walnuts/hazelnuts 
  • Pour mixture into the lined baking tin
  • Bake for 15 minutes or until just cooked through
  • Remove from oven and let cool
  • Slice and enjoy! 

Store in fridge 

Substitutions

  • If you’re looking for a nut free option, swap the almond meal for sunflower seed meal and omit the hazelnuts.
  • For a gluten free option, omit the oats and replace with gluten free oats, or replace with almond meal

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