One of Australia’s most trusted dietitians and nutritionists, Caroline Trickey, releases her first hard cover cookbook filled with plant-based recipes is available now and we’re lucky enough to have two of her incredible recipes that she so kindly offered to share with YZL. First up is Black Bean Brownies… This brownie recipe is delicious and nutrition dense… winner, winner! So, without further adieu, we’re passing it over to Caroline!
BLACK BEAN BROWNIES
These brownies are so incredibly popular in my cooking classes that I had to include them in the “Something Sweet” section of my book “veggie-licious”. And yes, they do contain sugar, but not a lot. I don’t condemn sugar. I believe foods like this that contain sugar can definitely be included as part of a well-balanced, healthy intake. It’s just a matter of how much and how often. As such, I like to describe them as ‘sometimes’ or ‘occasional’ foods.
Nobody will believe that there are beans in this brownie – nobody. Black beans are high in fibre, high in antioxidants (polyphenols), low GI and provide these brownies with a gorgeous gooey dark texture. This recipe is so quick and easy you will want to make it again and again. Vary it by adding nuts, or raspberries. Yum!
Makes 16 • prep time 10 mins • cook time 20 mins • GF
1 x 400 gram tin black beans, drained or 240 grams cooked black beans
½ cup (100 grams) extra virgin olive oil or macadamia oil
½ cup (85 grams) brown sugar
2 whole eggs
2 teaspoons pure vanilla extract
½ cup (50 grams) raw cacao powder
1 teaspoon baking powder
½ teaspoon bicarb soda
1 Preheat oven to 170 degrees C. Line an 8 inch (20 cm) square baking tray with non-stick baking paper.
2 Combine black beans, olive oil and sugar in a food processor bowl and blend until smooth.
3 Add eggs, vanilla, cacao powder, baking powder and bicarb soda, blend again until smooth.
4 Pour the mixture into prepared baking tray.
5 Cook for 20 minutes. Make sure you do not overcook them or they will be cake rather than brownie!
6 Cool before cutting.
● Add ½ cup roughly chopped walnuts, pecans, macadamias or any nut of your choice. Sprinkle evenly over the top before baking.
● Raw cacao powder is an unprocessed cocoa powder, so it contains high levels of antioxidants. Other cocoa powders lose most of their healthy qualities when they are processed, which includes treating with heat and sometimes (as in the Dutching process) chemicals as well.
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