High Fiber BrowniesSubmitted by: SP_STEPF
IntroductionThese brownies have a few secret ingredients that boost the nutrition, while the dark cocoa powder and mini chocolate chips keep the rich flavor that you crave in a brownie. These brownies have a few secret ingredients that boost the nutrition, while the dark cocoa powder and mini chocolate chips keep the rich flavor that you crave in a brownie.
1 (15.5-ounce) can black beans, drained and rinsed (or 1 1/2 cups cooked dried beans)
2 cups water
1/2 cup prunes
1/4 cup packed dark brown sugar
1 teaspoon vanilla extract
1/3 cup dark cocoa powder
1/2 cup oats
1 1/2 cups whole wheat flour
1/2 t salt
1 1/2 t baking powder
1/2 cup mini chocolate chips
I prefer the richer flavor of dark brown sugar, but you can use light if that's all you have.
Swap vanilla extract for almond or peppermint extract to alter the flavor. (If you use almond extract, mix in 1/2 cup chopped walnuts or almonds to the batter. For minty brownies, add a couple of chopped candy canes.)
These have 6 g fiber and protein each--and just 3 g fat. This is a treat you can feel good about eating. The result is a thick, fudge-like brownie that's rich and delicious.
Place the prunes in the bowl of a food processor and pulse a few times to start to break them down.
Add the black beans and process until smooth, adding a cup of the water in a steady stream to thin the mixture. The beans and prunes will be smooth with a few chunks.
Add the brown sugar and vanilla extract and pulse a few times to combine.
Add the oats, flour, salt and baking powder to the food processor and pulse until combined.
Add the remaining cup of water in a stream until a thick but smooth batter has formed. (You might not need all the water.)
Add the chocolate chips and pulse a few times to mix in.
Coat a 9x13-inch baking dish with nonstick cooking spray, then pour in the brownie batter.
Bake 30 minutes, or until a toothpick inserted in the center comes out clean. Allow to cool before slicing into 12 brownies.
Note: For a party, slice into 24 brownies.
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I am going to try this recipe today.. a couple questions... first, is "t" teaspoon or tablespoon? (for salt and baking soda) Also, in the ingredient list it says baking soda; however, in the directions it says baking powder. As someone very new to cooking, I don't know which to use :) Help, please! - 3/17/10
Reply from SP_STEPF (3/17/10)
t always means teaspoon; T is tablespoon
I clarified the recipe; it should be baking powder.
REALLY unappetizing, and I was so excited and love black beans: it just wasn't a brownie! :( Re-made substituting 3-4 bananas for the black beans and adding 1/4 cup regular sugar: much more of a treat! I'd rather have a smaller piece of something really yum than lots of something unsatisfying :) - 5/10/10
Turned out Yummy! When I was making them I was worried because the batter tasted bitter, so added 1c. of chocolate chips instead of 1/2c. They are bitter sweet and great for people who find regular brownies too sweet. Directions leave out where to add dark cocoa powder - make sure you put it in. - 2/16/11
Thanks for this great high fiber recipe. I am always looking for them. I left out the chocolate chips. I wish I had kept them in will make again with chips. Good recipe for a special treat. Nice size so smaller 24 pcs will suffice, now I must freeze them to stop the urge to try again.Pat in Maine - 3/21/10