Extremely decadent with an intense chocolate flavor this is a nutritious and luscious alternative to traditional brownies. They will take care of any cravings while adding much needed fiber, protein, iron, potassium, magnesium, vitamin B6 among others to your diet.
One of the most significant health benefits of these super fudgy brownie bites is its higher fiber content. Black beans and dates are excellent sources of dietary fiber which is essential for maintaining a healthy digestive system. Fiber also helps lower cholesterol levels, which can reduce the risk of heart disease.
These yummy brownie bites are mainly sweetened with dates which reduces the overall sugar content when compared to traditional brownies. Dates are a natural source of sweetness, and when used as a sweetener, they provide a healthier alternative to refined sugars. Consuming too much sugar can lead to weight gain and other health issues such as diabetes, but using dates as a sweetener can help keep the sugar intake in check. Dates have also a low glycemic index, which means they have a minimal impact on blood sugar levels.
Moreover, black beans and dates contain a range of essential vitamins and minerals including iron, magnesium, folate and vitamin B6. Iron is necessary for the formation of red blood cells, while magnesium is essential for maintaining healthy bones and muscles. Folate is crucial for proper brain function and production of DNA.
Dates are a good source of vitamin B6, a nutrient that is important for brain function and production of serotonin, a neurotransmitter that helps to regulate mood. Black beans are an excellent source of plant-based protein, and consuming them in brownie form is a fun and tasty way to add protein to the diet. Protein is essential for building and repairing muscles, and is especially important for vegans and vegetarians who may struggle to get enough protein in their diets. One brownie bite offers around 3 grams of protein!
In conclusion, vegan, gluten-free (use gluten-free oats) black bean brownie bites sweetened with dates are an excellent choice for people looking for a healthier alternative to traditional brownies. High in fiber, low in sugar, and nutrient-dense ingredients make it a perfect option for people looking to maintain a healthy diet while still satisfying their sweet tooth.
Here is another recipe with the winning combination of dates and chocolate; Vegan Chocolate Cupcakes with Peanut Butter & Date Frosting.
Prep: 15 mins | Cook: 30 mins | Total: 45 mins
1 tbsp of ground flaxseed
2 tbsp of warm water
1 cup of chopped dates
½ cup of applesauce
1 19 oz (540 ml) can of black beans rinsed and drained
¼ tsp of salt
1 tsp of baking powder
3 tbsp of oat flour (use a coffee grinder to grind the oats)
3 tbsp of cacao powder
⅓ cup of semi-sweet chocolate chips
2 tbsp of coconut oil
1 tsp of vanilla
Preheat the oven 350ºF (180ºC). Generously grease 24 cups of a mini muffin tray.
In a double boiler melt the chocolate chips with the coconut oil and let it cool. Mix the flaxseed meal with the warm water and let it sit for 5 minutes.
Using a food processor or a high speed blender, process the dates with the apple sauce until a paste is formed. Add the black beans and process until well combined and uniform.
Add the flaxseed, melted chocolate, salt, baking powder, cacao powder, oat flour and vanilla. Process until well combined and smooth batter is formed.
Evenly divide the batter amongst the prepared mini muffin tray. Smooth the brownie tops with the back of a small spoon.
Bake for 30 minutes or until a toothpick inserted comes out clean. While still hot, carefully use a spatula to loosen and remove the brownies bites. Let them cool and enjoy!
Store in the fridge in an airtight container for up to 7 days.