Are you looking for a healthy treat that satisfies your sweet tooth while packing a nutritional punch? Look no further than these Protein-Packed Black Bean Brownies! These brownies are a perfect combination of wholesome ingredients like black beans, skyr, peanut butter, and flaxseed meal, making them an excellent post-workout snack or a guilt-free dessert. Loaded with protein, fiber, and healthy fats, these brownies offer rich flavors and a moist, fudge-like texture without the guilt of traditional brownies. Plus, they’re gluten-free, and you’ll never guess they contain black beans!

Full Recipe:

Ingredients:

• 2 eggs
• 1/4 cup maple syrup (60ml)
• 2 tbsp peanut butter
• 1/4 cup milk (60ml)
• 1 tsp vanilla extract
• 1 cup skyr (255g)
• 1 cup cooked black beans, mashed (170g)
• 1/2 cup ground oats or oat flour (50g)
• 1 tbsp cornstarch
• 1/2 cup cocoa powder (50g)
• 1/4 cup flaxseed meal (30g)
• 1 tsp baking powder
• 1/2 tsp salt
• 1 tsp cinnamon

Nutritional Info (per piece):

• Calories: 154
• Fat: 5.1g
• Carbohydrates: 20.3g
• Protein: 10.1g

Step-by-Step Instructions:

Step 1: Preheat the Oven

Preheat your oven to 350°F (180°C). Prepare an 8×8 inch (20x20cm) square baking pan by either greasing it lightly or lining it with parchment paper to ensure easy removal of the brownies later.

Step 2: Mix the Wet Ingredients

In a large mixing bowl, whisk together the following ingredients:

• 2 eggs
• 1/4 cup maple syrup
• 2 tbsp peanut butter
• 1/4 cup milk
• 1 tsp vanilla extract
• 1 cup skyr
• 1 cup mashed black beans

Make sure the mixture is smooth and well combined. The mashed black beans should integrate seamlessly into the wet ingredients, providing the base for a rich and fudgy brownie texture.

Step 3: Sift and Combine Dry Ingredients

In a separate bowl, sift the following dry ingredients:

• 1/2 cup ground oats or oat flour
• 1 tbsp cornstarch
• 1/2 cup cocoa powder
• 1/4 cup flaxseed meal
• 1 tsp baking powder
• 1/2 tsp salt
• 1 tsp cinnamon

Sifting the dry ingredients helps avoid clumps and ensures even distribution of the cocoa powder, cinnamon, and baking powder.

Step 4: Combine Wet and Dry Ingredients

Slowly fold the sifted dry ingredients into the wet mixture using a spatula. Gently combine the ingredients until a thick and smooth batter forms. Avoid overmixing to maintain the ideal brownie texture.

Step 5: Bake the Brownies

Pour the brownie batter into the prepared baking pan. Use a spatula to smooth the top and gently tap the pan on the counter to level the batter. Bake the brownies in the preheated oven for 25 minutes, or until a toothpick inserted into the center comes out clean or with a few moist crumbs.

Step 6: Cool and Slice

Allow the brownies to cool in the pan for at least 2 hours before slicing. This cooling time helps the brownies set and develop their fudgy texture. Once cooled, slice the brownies into 9 or 12 equal pieces, depending on your preferred portion size.

Cooking Tips:

1. Ensure the Beans Are Fully Mashed: To avoid chunks of beans in your brownies, make sure to mash the black beans thoroughly. You can use a food processor for a smoother texture.
2. Don’t Overmix: When combining the wet and dry ingredients, fold them together just until combined. Overmixing can result in dense brownies.
3. Check for Doneness: Bake until a toothpick comes out clean or with moist crumbs. Overbaking can dry out the brownies, so check them at the 25-minute mark.
4. Customizable Sweetness: Adjust the amount of maple syrup to suit your taste. If your black beans or peanut butter are on the savory side, you might want to add an extra tablespoon of maple syrup.

Storage:

• Refrigeration: These brownies store well in an airtight container in the refrigerator for up to 1 week. Refrigerating them helps maintain their moisture and dense texture.
• Freezing: For longer storage, you can freeze the brownies. Wrap individual brownie pieces in plastic wrap and store them in a freezer-safe container for up to 2 months. Thaw at room temperature before enjoying.

Nutritional Facts (per serving):

• Calories: 154
• Fat: 5.1g
• Carbohydrates: 20.3g
• Protein: 10.1g
• Fiber: 4g
• Sugar: 9g
• Sodium: 210mg

These values are approximate and may vary based on specific ingredient brands used.

FAQs:

1. Can I use a different type of beans? Yes! If you don’t have black beans, you can substitute them with other types of beans such as kidney beans or white beans. Just be sure to mash them well.
2. What is skyr, and can I substitute it? Skyr is a thick, Icelandic yogurt high in protein. If you don’t have skyr, you can substitute it with Greek yogurt, which has a similar texture and nutritional content.
3. Can I make these brownies dairy-free? Absolutely! You can substitute the milk with any plant-based milk like almond, oat, or soy milk. Use dairy-free yogurt or omit it if necessary.
4. Can I add chocolate chips or nuts? Yes! For extra texture and flavor, you can fold in chocolate chips, chopped nuts, or even dried fruit before baking.
5. What can I use instead of maple syrup? You can replace maple syrup with honey, agave nectar, or any other liquid sweetener of your choice.

Conclusion:

These Protein-Packed Black Bean Brownies are not only a delicious treat but also a nutritious way to satisfy your chocolate cravings. With wholesome ingredients like black beans, oat flour, and flaxseed meal, they provide a good balance of protein, fiber, and healthy fats while remaining gluten-free. Whether you enjoy them as a post-workout snack or a guilt-free dessert, these brownies are sure to impress. Plus, they store well, making them a convenient option for meal prepping your weekly snacks!