Forks Over Knives Black Bean Brownies Recipe

Indulgent, Guilt-Free Black Bean Brownies - A Forks Over Knives Recipe

When adopting a whole food, plant-based diet, you may think all decadent sweets and treats are off the table. However, with creative recipes like black bean brownies, you can satisfy cravings for chocolatey goodness while sticking to healthy plant-based eating. This Forks Over Knives version uses bean puree as a secret ingredient to make fudgy, fudgy brownies that just happen to be vegan and pack in extra nutrition. Keep reading to learn about the benefits of plant-based diets and how to make this ingenious recipe.

Overview of a Plant-Based Lifestyle

Plant-based diets emphasize predominantly or fully plant foods like fruits, vegetables, whole grains, beans, lentils, nuts and seeds. By minimizing or avoiding animal products like meat and dairy, plant-based eating patterns provide a wealth of benefits including:

• Lower risk of chronic diseases
• Healthy and sustainable weight management
• Increased energy and mental clarity
• Reduced inflammation in the body
• Decreased environmental impact

There are several types of plant-based diets including:

Vegan

Vegans consume no animal products at all including dairy, eggs and honey. The diet is 100% plant-based.

Vegetarian

Vegetarians do not eat meat or seafood but do include eggs and dairy products like milk, yogurt and cheese.

Pescatarian

Pescatarians avoid all meat except fish and seafood while including plant foods and dairy/eggs.

Flexitarian

Flexitarians eat mostly plant-based meals but occasionally incorporate minimal amounts of meat, dairy and eggs.

Mediterranean

This diet emphasizes plant foods, fish, whole grains and healthy fats like olive oil. It limits red meat and dairy.

No matter where you fall on the spectrum, increasing plant foods and reducing animal product intake provides tremendous benefits for health and the planet.

The Magic Behind Black Bean Brownies

At first glance, black beans seem like a very peculiar ingredient for luscious chocolate brownies. However, beans provide the secret protein-packed base to make the brownies ultra fudgy and satisfying. Here's an overview of the nutritious ingredients and how they create brownie magic:

Black Beans

Believe it or not, black beans impart a remarkably brownie-like texture when blended into a smooth puree. Packed with fiber and plant-based protein, they form a rich, fudgy foundation.

Cocoa Powder

What's a brownie without chocolate? Unsweetened cocoa powder provides antioxidant-rich chocolate flavor and color without the dairy found in chocolate chips.

Medjool Dates

These naturally sweet, caramel-like dates blend into the batter smoothly to provide a decadent sweetness and binding texture without granulated sugar.

Whole Wheat Flour

A touch of whole grain flour boosts the nutrition factor and gives structure to the brownies.

Baking Powder and Salt

Leaveners make the brownies rise nice and fluffy. A pinch of salt balances and enhances the chocolate and sweetness.

Vanilla Extract

What's chocolate without vanilla? Vanilla deepens the flavors to tantalizing levels.

Water and Oil

Moisture from water combined with a touch of oil makes the bean and date puree blend into a smooth, scoopable batter.

Blending these simple, plant-powered ingredients together results in luxuriously decadent brownies that just happen to be vegan. Now let's discuss the tools and steps for making them at home...

Equipment Needed

Part of what makes this recipe so brilliant is that it requires very minimal equipment to whip up a batch of brownies. Here is the short list of kitchen tools you'll need:

Food Processor or Blender

A food processor or blender is essential for achieving a perfectly smooth bean puree. The appliance also makes quick work of blending the dates into the batter.

Mixing Bowls

You'll need one medium bowl for mixing up the dry ingredients and a larger one for combining everything into the finished batter.

Spatula

A trusty spatula helps incorporate the ingredients and scrape down the sides of the blender or processor.

Measuring cups

Dry and wet measuring cups allow you to measure out the ingredients accurately.

Parchment Paper

Lining your pan with parchment prevents sticking and creates easy lift-out removal.

9x9 Baking Pan

The ingredients yield a 9x9 pan of brownies. Any square baking pan will work fine.

With just these basic kitchen tools, you're ready to bake up a batch of healthy homemade brownie bliss!

Step-by-Step Instructions

Now for the fun part - let's walk through each step for creating perfect plant-powered brownies.

Step 1: Drain and Rinse Beans

Start by draining and rinsing one 15oz can of black beans to remove any thick liquid or sauce. Drain and rinse the beans thoroughly.

Step 2: Blend Beans into a Puree

Add the drained beans to a food processor or blender. Blend on high speed until completely smooth and free of any lumps or bean texture. This takes 1-2 minutes.

Step 3: Add Remaining Wet Ingredients to Beans

Next, add the pitted Medjool dates, vanilla extract, water and oil on top of the bean puree. Blend again until fully incorporated and smooth.

Step 4: Mix Dry Ingredients

In a separate bowl, stir together the cocoa powder, whole wheat flour, baking powder and salt.

Step 5: Add Dry Mix to Bean Mixture

Pour the dry ingredients into the food processor or blender on top of the bean puree mixture. Blend just until combined, about 30 seconds. Don't overmix.

Step 6: Pour Batter into Prepared Pan

Line a 9x9 pan with parchment paper, then pour the thick brownie batter into the prepared pan.

Step 7. Bake Brownies

Bake the brownies in a 350 degree F oven for 40-45 minutes until a toothpick inserted in the center comes out clean. Allow to cool completely before cutting.

In less than an hour, you can whip up these fudgy homemade brownies that just happen to be vegan, gluten-free and packed with nutrition!

Serving Suggestions

Part of the fun of these brownies is customizing them into decadent desserts. Here are serving ideas:

Top with whipped coconut cream and cacao nibs

Swirl in peanut or almond butter before baking

Sprinkle with crushed walnuts or pecans

Layer in fresh raspberries for a chocolate raspberry treat

Drizzle with vegan chocolate sauce

Serve with vegan ice cream for a brownie sundae

Garnish with fresh mint leaves

You really can't go wrong dressing up these brownies any way your imagination desires!

Storing and Freezing

Properly storing your black bean brownies ensures they stay fresh to savor all week long:

Room Temperature Storage

Let the brownies cool completely, then store covered at room temperature up to 4 days.

Refrigerator Storage

For longer shelf life, store the brownies covered in the refrigerator up to 1 week.

Freezer Storage

Wrap brownies tightly in plastic wrap then foil and freeze for up to 3 months.

Thawing

Thaw frozen brownies overnight in the refrigerator before serving.

With proper storage, you can enjoy these brownies all month long!

More Plant-Based Dessert Recipes to Try

1. Chocolate Chip Cookie Dough Bites

Cookie dough lovers rejoice! These tasty bites mimic the flavor of chocolate chip cookie dough perfectly thanks to chickpeas, peanut butter, oats and dairy-free chocolate chips.

2. Banana "Ice Cream"

All you need is frozen banana slices and a food processor to blend them into a creamy, dreamy vegan ice cream. Customize with cocoa powder, peanut butter or berries.

3. Chocolate Avocado Mousse

Rich, smooth and decadent chocolate mousse made with just avocado, cocoa powder, maple syrup and vanilla. A healthy treat that's ready in minutes.

4. Coconut Milk Chia Pudding

Chia seeds soaked in creamy coconut milk transform into a lush tapioca-like vegan pudding. Top with fresh fruit.

5. Berry Crumble Bars

A gluten-free oat crust layered with juicy mixed berries and crunchy almond crumble makes a perfect plant-powered bar cookie.

Get creative with more whole food, vegan desserts to hit the sweet spot while sticking to healthy plant-based eating.

Frequently Asked Questions

Do the black beans impact the taste at all?

When blended into a smooth, pureed consistency, the black beans amazingly mimic the texture of brownies without any discernible bean flavor.

Can I use canola oil instead of vegetable oil?

Yes, canola oil can directly replace the vegetable oil in this recipe without any issue.

What about refined flour instead of whole wheat?

For a more decadent texture, you can swap in all-purpose flour. But the whole wheat flour adds impressive nutritional value.

How do I make a gluten-free version?

Substitute the flour for a gluten-free flour blend or almond flour. Just ensure it's a cup-for-cup replacement.

Can I use maple syrup instead of Medjool dates?

Maple syrup will work but the caramel-like stickiness of the dates contributes greatly to the fudgy texture.

Make the Treats, Skip the Guilt

When a chocolate craving strikes, whip up these black bean brownies for a luxuriously decadent treat without derailing your healthy plant-based diet. The unique blend of nutritious ingredients transforms humble beans into luscious chocolate deliciousness. So go ahead - enjoy the sweets and the immense benefits of plant-based eating!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.