Vegan Gluten-Free Black Bean Brownies!

First off, what does being vegan even anticipate? The word vegan initially defines a diet free of animal-based foods (such as meat, dairy products, eggs, and honey.) Nowadays, the word's definition refers to non-food products. But today, we are going to make Vegan Gluten-Free Black Bean Brownies. Black bean brownies (vegan and gluten-free) require one bowl and about 30 minutes to prepare! One of the best kinds of desserts.

But why are we using black beans? Well, black beans can help you maintain healthy and strong bones. The iron, phosphorus, calcium, magnesium, manganese, copper, and zinc in black beans contribute to building and maintaining bone structure and strength. Calcium and phosphorus are essential in bone structure, while iron and zinc play crucial roles in sustaining the strength and elasticity of bones and joints. Roughly 99 percent of the body's calcium supply, 60 percent of its magnesium, and 80 percent of its phosphorus stores are in the bone. It is crucial to get enough of these nutrients from the diet.

They can help with lowering blood pressure. Maintaining a low sodium intake is essential for keeping blood pressure at "a normal" level. Black beans are naturally low in sodium and contain potassium, calcium, and magnesium. Be sure to purchase low sodium canned options and still drain and rinse to reduce the sodium content.

Black beans can help with managing diabetes. Studies have shown that individuals with type one diabetes who consume high-fiber diets have lower blood glucose levels. Additionally, people with type two diabetes may have improved blood sugar, lipids, and insulin levels. One cup, or 172 grams (g), of cooked black beans, contributes 15 g of fiber. The United States Food and Drug Administration (FDA) recommends 25 g of fiber per day based on a 2,000-calorie diet. It may vary depending on the overall intake of calories.

They also help with warding off heart disease. The fiber, potassium, folate, vitamin B6, and phytonutrient content of black beans, coupled with its lack of cholesterol, all support heart health. This fiber helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease. Vitamin B6 and folate prevent the buildup of a compound known as homocysteine. When excessive amounts of homocysteine accumulate in the body, it can damage blood vessels and lead to heart problems. The quercetin and saponins found in black beans also aid in cardioprotection. Quercetin is a natural anti-inflammatory that appears to reduce the risk of atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL) cholesterol. Research also indicates that saponins help lower blood lipid and blood cholesterol levels, preventing damage to the heart and blood vessels.

Black beans also prevent cancer. Selenium is a mineral that is not present in most fruits and vegetables. But it is found in black beans. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Additionally, selenium may prevent inflammation and decreases tumor growth rates. Saponins prevent cancer cells from multiplying and spreading throughout the body. Fiber intakes from fruits and vegetables like black beans are associated with a lowered risk of colorectal cancer. Black beans are high in folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.

They also cause healthy digestion and weight loss. They help with healthy digestion because of their fiber content. Black beans help to prevent constipation and promote regularity for a healthy digestive tract. They also provide fuel for the beneficial bacteria in the colon. They also help with weight loss brace Dietary fiber is commonly recognized as an essential factor in weight loss and weight management by functioning as a "bulking agent" in the digestive system. High fiber foods increase the sense of fullness after eating and reduce appetite, making an individual feel fuller for longer, thereby lowering overall calorie intake. Many studies have suggested that increasing consumption of plant foods like black beans decreases the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight.

The potential health benefits of black beans include:

• Maintaining healthy bones
• Lowering blood pressure
• Managing diabetes
• Warding off heart disease
• Preventing cancer
• Healthy digestion
• Weight loss

Nutritional values of black beans:

• Energy: 114 kilocalories
• Protein: 7.62 g
• Fat: 0.46 g
• Carbohydrate: 20.39 g
• Fiber: 7.5 g
• Sugars: 0.28 g
• Calcium: 23 milligrams (mg)
• Iron: 1.81 mg
• Magnesium: 60 mg
• Phosphorus: 120 mg
• Potassium: 305 mg
• Sodium: 1 mg
• Zinc: 0.96 mg
• Thiamin: 0.21 mg
• Niacin: 0.434 mg
• Folate: 128 msg
• Vitamin K: 2.8 mg

To make this recipe, you will need flax eggs (if you don’t know what these are in this recipe, it will explain why we use them), a can of black beans, coconut oil, cocoa powder, sea salt, pure vanilla extract, organic cane sugar, and baking powder.

Ingredients used to make this recipe (Us Customary):

• Two large flax eggs (2 heaping Tbsp (~16 g) flaxseed meal + 6 Tbsp (90 ml) water as original recipe is written)
• 1 15-oz. can of black beans (well rinsed and drained)
• Three tablespoons of coconut oil (melted)
• 3/4 cup of cocoa powder (the higher quality, the better)
• 1/4 teaspoon of sea salt
• One teaspoon of pure vanilla extract
• 1/2 heaping cup of organic cane sugar (slightly ground or pulsed in a food processor or coffee grinder for refined texture)
• 1 1/2 teaspoon of baking powder

Toppings (optional) ~

• Crushed walnuts
• Pecans
• Dairy-free semisweet chocolate chips

Ingredients used to make this recipe (Metric):

• Two large flax eggs (Two heaping Tbsp (~16 g) flaxseed meal + 6 Tbsp (90 ml) water as original recipe is written)
• One 425-g can of black beans (well rinsed and drained)
• 45 g of coconut oil (melted)
• 72 g of cocoa powder (the higher quality, the better)
• 1/4 teaspoon of sea salt
• One teaspoon of pure vanilla extract
• 105 g of organic cane sugar (slightly ground or pulsed in a food processor or coffee grinder for refined texture)
• 1 1/2 teaspoon of baking powder

Toppings (optional) ~

• Crushed walnuts
• Pecans
• Dairy-free semisweet chocolate chips

Nutrition (1 of 12 servings) ~ Nutrition information is a rough estimate calculated without toppings:

• Serving: 1 brownie
• Calories: 113
• Carbohydrates: 18 g
• Protein: 3 g
• Fat: 4.7 g
• Saturated Fat: 3.3 g
• Polyunsaturated Fat: 0.52 g
• Monounsaturated Fat: 0.58 g
• Trans Fat: 0 g
• Cholesterol: 0 mg
• Sodium: 194 mg
• Potassium: 176 mg
• Fiber: 4.6 g
• Sugar: 9 g
• Vitamin A: 0 IU
• Vitamin C: 0 mg
• Calcium: 60 mg
• Iron: 1.4 mg

How to make this recipe:

1. Preheat oven to 350 degrees F (176 C).
2. Lightly grease a 12-slot standard size muffin pan (not mini) - Make sure you’ve rinsed and thoroughly drained your black beans at this point.
3. Prepare flax egg by combining flax and water in the bowl of the food processor. Pulse a couple of times and then let rest for a few minutes.
4. Add remaining ingredients (besides walnuts or other toppings) and puree – about 3 minutes – scraping down sides as needed. You want it pretty smooth.
5. If the batter appears too thick, add a Tbsp or two of water and pulse again. It should be slightly less dense than chocolate frosting but nowhere close to runny.
6. Evenly distribute the batter into the muffin tin and smooth the tops with a spoon or your finger.
7. Optional: Sprinkle with crushed walnuts, pecans, or chocolate chips.
8. Bake for 20-26 minutes or until the tops are dry and the edges start to pull away from the sides. I found mine took about 25.
9. Remove from oven and let cool for 30 minutes before removing from pan. They will be tender, so remove gently with a fork. The insides are meant to be very fudgy, so don’t be concerned if they seem too moist – that’s the point. Plus, they’re vegan, so it doesn’t matter.
10. Store in an airtight container for up to a few days. Refrigerate to keep longer.

PREP TIME:

• Five minutes

COOK TIME:

• 25 minutes

TOTAL TIME:

• 30 minutes

You may be asking what the difference between regular brownies and these black bean brownies is? Well, let us take a look at the standard recipe.

Ingredients to classic fudge bronies:

• 1 1/4 cups of granulated sugar
• 3/4 cup of all-purpose flour
• 2/3 cup of Ghirardelli Unsweetened Cocoa Powder
• 1/2 cup of powdered sugar
• 1/2 teaspoon of kosher salt
• 1/2 cup of Ghirardelli 60% Cacao Baking Chips
• Two large eggs
• 1/3 cup of flavorless vegetable oil (such as canola)
• 1/4 cup of water
• 1/2 teaspoon of vanilla extract

How to make classic fudge bronies:

1. Preheat oven to 325°F. Prepare an 8x8in baking pan with pan spray or oil and a piece of parchment and top with pan spray. Set aside.
2. Combine the sugar, flour, cocoa powder, powdered sugar, salt. Whisk together until all ingredients are dispersed, and there are minimal clumps. Add chocolate chips.
3. Whisk together eggs, oil, water, and vanilla extract. Add to the dry mixture and fold together until smooth.
4. Pour batter into prepared pan and smooth over the top with a spatula. Bake for 48-52 minutes or until a tester comes out with only a few moist crumbs. Let cool completely before slicing.

The difference between the two recipes one takes a lot longer to prepare, and our recipe we cooked today is a lot healthier and tastes delicious!

I hope you enjoyed it! More recipes are coming soon. In the meantime, check my other vegan recipes!