The first time I stumbled upon a bean brownie recipe at Talia Fuhrman’s website two years ago I could not have imagined putting beans into a brownie. However, after trying it out it became one of my favourite sweet treats.
When offering this brownie to guests for the first time, I do not advertise it as bean brownie, but let them guess the ingredients. No one guesses right of course, but almost everyone likes the brownie. I’ve only had one exception so far 🙂
You can also prepare it without the cashew cream on top. Instead, serve it with banana-berry ice-cream or just a simple berry sauce.
|Enough almond or other plant-based milk to cover the dates + 100ml|
|3 ripe bananas|
|2 cans white beans, washed and drained|
|2tbsp peanut butter|
|2tbsp carob powder|
|2tbsp cacao powder|
|4 tbsp oat flour (not heaped)|
|½tsp sea salt (only if your beans are unsalted)|
|½ cup (about 2 handfuls) of cashews|
|Enough water to cover cashews|
|Juice of 1/3 of a lemon|
|1tbsp agave syrup|
|Pinch of sea salt|
Chop the dates and put them in a small bowl with enough milk to cover them. Let soak for at about 30 minutes.
You can use food processor to process the brownie ingredients, but I never get the desired smooth and silky result – there are always chunks of dates in the mixture.
Instead I use blender – put dates with soak milk + 100ml of milk, beans, bananas, peanut butter, carob powder and cacao powder, but NOT the oat flour into blender and process until everything is blended, but still chunky (use a spoon for help).
Remove half of the batter and put in a bowl. Process the half in the blender nice and smooth. Pour the blended half into a bigger bowl.
Now, put the half of the batter that you removed earlier back into blender and process until smooth. Add this to the big bowl as well. Mix well with a spoon. Mix in 4tbsp of oat flour – be careful not to leave any flour chunks into the batter.
You can also add 2tbsp of oat flour to one half of the batter and blend until well mixed and the remaining 2tbsp of oat flour to the other half of the batter and blend again. Then mix the two halves together.
Heat your oven to 175 Celsius (350 F). Line a round 24 cm (9.45 inches) baking tin with parchment paper, pour the batter in and bake for about 30-35 minutes, until you see cracks forming on top of the brownie. Let cool.
Throw all ingredients in a grinder (if you make bigger batch, use blender). Grind or blend until smooth and creamy. Transfer to a bowl and pour on a brownie slice or keep in fridge and spread on cooled brownie.
1/16 of brownie: 124 kcal, 22.4g carbohydrates (72% of kcal), 1.84g fat (13.3% of kcal), and 4.55g protein (14.7% of kcal).
- you can use any plant-based milk or even water, I usually go for what I happen to have in the fridge – almond, soy, oat or rice milk.
- try it with black beans as well. I find white beans give the best consistency.
- instead of mixing carob and cacao you can use 4tbsp of either of them.
- use any other nut or seed butter, if you are allergic to peanuts.
- the cashew cream is enough for 5-6 portions or for a thin layer on the brownie.
Nele Liivlaid: founder of Nutriplanet.org She has been into healthy eating for many years, but developed a more profound interest in nutrition and related diseases when she started reading The China Study and other special books on nutrition. After being in real estate and hospitality business for more than 10 years she decided to totally change her path to spread the word about healthy and sustainable nutrition and lifestyle.