Have a Plant: Fruits & Veggies for Better Health

Andrew Dole, RDN, CEC
Everyday Chef, Fruits & Veggies—More Matters

Andrew Dole, Everyday Chef, Fruits & Veggies-More Matters

The Everyday Chef: Black Bean Brownie Bites

Trust me, I was skeptical at first too! But I think you’ll find these black bean brownie bites a tiny bit addicting.

During my dietetic internship I worked at a local hospital where we did an “Ask the Dietitian” day every few months. Wanting to come up with something that would get a large audience interested about healthy eating, I settled on a dessert. Who doesn’t like food – and who doesn’t like a dessert! After lots of research and tons of test batches this eyebrow-raising recipe was created.

I’ve adjusted the recipe to grams to be more consistent from kitchen to kitchen and provided volume measurements for small amounts that a digital scale may not register. However, I’ve also provided alternative measurements, if that’s easier for you.

Ingredients
Yield: 36 1” square bites

Black Bean Brownie Bites
Black Beans, drained, rinsed
Cocoa Powder
Rolled Oats
Salt
Brown Rice Syrup or honey
Canola Oil
Vanilla Extract
Baking Powder
Chocolate Chips
  Single Batch
250g (14oz can)
10g
40g
1g (¼ tsp)
75g
40g
6g (2 tsp)
2g (½ tsp)
140g
  Double Batch
500g
20g
80g
1g (¼ tsp)
150g
80g
9g (3 tsp)
2g (½ tsp, heaping)
280g
         
ALTERNATIVE MEASUREMENTS        
Black Bean Brownie Bites
Black Beans, drained, rinsed
Cocoa Powder
Rolled Oats
Salt
Brown Rice Syrup or honey
Canola Oil
Vanilla Extract
Baking Powder
Chocolate Chips
  Single Batch
1 cup (14oz can)
1 Tbsp
1.5 oz
¼ tsp
¼ cup
1.5 oz
2 tsp
½ tsp
5 oz
  Double Batch
2 cups
2 Tbsp
3 oz
¼ tsp
½ cup
3 oz
3 tsp
½ tsp, heaping
10 oz

Food For Thought: You may notice not all ingredients are doubled for the larger batch. Scaling recipes isn’t always that easy – in this case there is almost always salt in the canned beans, vanilla can become overpowering, and baking soda-if not watched-will change the flavor of many recipes.

Procedure
Heat Oven to 350°F.

  1. Combine all ingredients except chocolate chips into food processor; blend until smooth. This my take time – be patient – stop food processor and stir frequently.
  2. Stir in the chips.
  3. Spoon batter into a well buttered baking dish – 6×6 or 8×8 or 6” cake round. Optional: sprinkle extra chocolate chips over the top.
  4. Cook the black bean brownies 15-20 minutes for a single batch. Note: These will not set like a regular brownie – a skewer will always come out wet.
  5. Let cool on rack for 20-30 minutes.
  6. Sift extra cocoa powder over top before cutting.

The Everyday Chef: Black Bean Brownie Bites

4 Variations

  1. After cutting – chill in refrigerator covered to set brownie for a firmer texture – my favorite method.
  2. Can fold in ¼ cup nuts with chocolate chip step.
  3. Single batch makes bite-sized brown bites about ½-inch thick.
  4. Use double batch for a taller brownies.

The Everyday Chef: Black Bean Brownie Bites

Nutrient Analysis:
Calories: 45 kcal, Protein: 0.92 g, Carbs: 6 g, Total Fat: 2 g
Sat Fat: 0.83 g, Cholesterol: 0.00 mg, Sodium: 32 mg, Fiber: 0.60 g

Photo Credit: Andrew Dole

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