Skinny Black Bean Brownies Recipe | Simple Nourished Living (2024)

FAQs

Why eat black bean brownies? ›

The fudgy texture provided by the beans produces a healthy, gluten-free brownie that's packed with fiber and protein.

Per Black Bean Brownie:

Calories: 115. Fat: 5.5g. Carbs: 15g. Fiber: 3g.

Saturated fats tend to provide more structure and can support more air, meaning they will produce cake-like brownies.

Black beans, like the other common beans, are native to South and Central America. Black beans are common in South American, Mexican, Spanish, and Caribbean dishes. While they are popular in stews, soups, and dips, they are also used in salads. They are frequently served with rice.

When substituting for butter or oil, try a 1:1 ratio. In this recipe for Black Bean Brownies, pureed black beans take the place of all the fat and some of the flour. Before you think twice about using beans, try the recipe. You won't be able to taste the difference.

Black beans can be high in carbohydrates, so they may not be ideal for people following a low-carb diet. They also contain some difficult-to-digest compounds that can cause gas and intestinal discomfort if you eat too many.

However, similar to black sesame, black bean oil works wonders for our skin. Naturally rich in antioxidants, black bean oil also helps brighten up and freshen the complexion and aids in the production of red blood cells. Quick tidbit: black beans are dubbed the beauty bean in some Asian countries.

The fiber, potassium, folate, vitamin B6, and phytonutrient content of black beans, coupled with its lack of cholesterol, all support heart health. This fiber helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.

Carbs. A ½ cup serving of cooked black beans has about 20 g of carbohydrates (12). This is an appropriate amount of carbs for one meal, there's even space for a few more carbs! Plus, the carbs in black beans tend to be healthy complex carbs.

Black Beans

Legumes — like beans and lentils — are pretty much off limits on keto. “Legumes are loaded with fiber and antioxidants,” says Glassman. While they do offer an impressive source of digestion-friendly fiber, prepared black beans pack about 13 g of net carbs into just half a cup, according to USDA data.

Are black beans healthy carbs? ›

It's good to know that even though black beans have carbohydrates, they can still be included in a diabetes-friendly diet because they have a low glycemic index. Foods with a low glycemic index can help keep blood sugar in a healthy range.

the butter brownies actually had a fudgier texture. they were softer, and they really just melted in your mouth. they also had that shiny crust and just better flavor, whereas the oil brownies were actually chewier.

Most boxed mixes call for vegetable oil, which gives brownies a lighter texture and more neutral flavor. To make them taste homemade, try substituting equal amounts of melted butter for the oil. This is my number one tip because the butter will add a richness both in flavor and texture.

It isn't bad to eat brownies every day so long as you are mindful of the portion size and how brownies fit into your overall diet. If you'd like to indulge in the chocolatey goodness of a brownie daily, be sure to monitor your daily sugar and calorie intake to maintain a balanced and healthy diet.

Black beans are rich in fiber and plant-based protein, and a fantastic source of folate, thiamin (vitamin B1), phosphorus, manganese and magnesium. If you've ever read that beans are “unhealthy,” it's because beans contain lectins until they've been sufficiently cooked.

They are made from soy beans, which, when dried, range in colour from ivory to yellow. After being salted and fermented, the beans turn black, dusty and shrivelled. But don't let their appearance fool you - they're delicious, although because their flavour is so strong and pungent, they should be used sparingly.

Ingredients: Water, cooked black beans (black beans, water), cooked brown rice (water, brown rice), onions, vegetable oil (corn, canola and/or sunflower), whole kernel corn, soy protein concentrate, onion powder, wheat gluten, egg whites, tomatoes, bulgur wheat, green chiles, calcium caseinate (milk), cornstarch.

Black beans are among the most frequently consumed dry pulses around the world. They're considered nutritional powerhouses that are rich in plant-based protein, fiber, and antioxidants that help manage blood pressure, sugar, and cholesterol levels.