B IS FOR BLACK BEANS!

We had another program at work today from the dietitian Stephanie from Shop Rite (where I shop).  She is cooking through the alphabet.  Last time it was A is for avocado.  Today it was B is for black beans.  (You can go to my subject cloud at the bottom of the blog and click on Cooking through the Alphabet to see the other post).  Again it was a lot of fun as well as being informative.

Did you know another name for the black bean is the turtle bean?  I didn't.  I had never heard of turtle beans.

We learned that black beans naturally contain several essential vitamins and minerals:  fiber, folate, tryptophan, protein, manganese and iron.  I knew I liked black beans, but I had no idea they were so very good for me.

As usual Stephanie made a recipe for us.  She used applesauce instead of oil and egg whites instead of whole eggs to make it healthier.  They were so good!

BLACK BEAN BROWNIES

 

Ingredients:

3/4 cup canned black beans, no salt added

1/2 cup unsweetened applesauce 

1/3 cup egg whites

1/4 cup unsweetened cocoa powder

2/3 cup sugar

1 teaspoon vanilla extract

1/2 cup mini chocolate chips, divided

1/3 cup flour

1/2 teaspoon baking powder

1/2 teaspoon salt

Directions:

1.  Preheat oven to 350 degrees F.  Grease a 9x9-inch square baking pan.

2.  In a blender or food processor puree the beans with the applesauce.  Add the egg whites, cocoa, sugar, and vanilla.

3.  Melt half the chocolate chips and add to the blender.  Blend on medium-high until smooth.

4.  In a small bowl, whisk together the flour, baking powder, and salt.  Add to the blender and pulse until just incorporated.  Stir in the remaining chocolate chips.

5.  Pour into the prepared pan and bake until the surface looks somewhat matte around the edges and still a bit shiny in the middle, about 20 minutes.  Let cool at least 15 minutes before cutting and removing from the pan.

Try them.  You will really like them.  I promise.