Low-Fat Black Bean Brownies: Bean Food Storage Recipes

Posted by Crystal-Everyday Food Storage on Sunday, January 4, 2009 · Comments

Tempting aren’t they? If you’re like me, you’re looking to lose a few holiday pounds and I’m going to show you how to do it using an unlikely source from your food storage…BEANS! Yes, that wonderful and musical fruit can help you make baked goods low-fat with out any effect on taste, plus give you nutritional benefits while keeping you fuller longer. HOORAY for food storage! You can actually substitute pureed bean paste (end of post for directions) for oil in your favorite baked goods. The best that I’ve found have been brownie and cake mixes (chocolate cake will be on Wednesday).

You see beans are very high in protein and FIBER, contain NO cholesterol (in fact they help you LOWER your cholesterol), and are very inexpensive. It’s no wonder we should be eating 1-2 servings of beans A WEEK! For those of you who don’t eat this much beans in a week and would like to start, baked goods are a great way to get your body acclamated to beans. In fact, if you want to jump start the acclamation you can call the BEANO (enzyme tablets to aid in digestion of beans) hotline at 1-800-257-8650 for a FREE sample!

Now, some of you may want to use the famous applesauce…which is fine. But just remember apple sauce not only flavors whatever your making (personally, I don’t like my brownies tasting like apples) AND it has A LOT of extra sugar in it. When using a bean puree, you can eat a smaller brownie and A) eat less fat and calories plus more nutrition B) feel fuller than eating a large regular brownie (thanks to all that fiber!) and C) have no ill effect on taste. Have I sold you on this idea yet? Check out the video below to see how easy it is to substitute bean puree in my favorite boxed brownies.

Bean Puree

This is really easy to make.

Home Cooked Beans: Take cooked beans (reserve the cooking water) and blend in your blender with enough water to create a thick paste. (Basically enough water to make all the beans turn into a puree. If you need to see how to cook beans, read below.

Canned Beans: Dump entire contents of can (beans and water) into a blender and blend until it is a thick paste.

Click HERE to learn how to cook your dry beans.

Filed under Baking, Beans that Magical Fruit, Check out my latest food storage posts!, Delicious and Almost Nutritious, Dessert, Easy, Eggs, Everyday Emergency, General Food Storage Information, Long Term Food Storage, Short Term Food Storage · Tagged with

Rissa88

This is very nice! Thank you for sharing this recipe!

cherylhite

I can't seem to find the Low fat Brownie recipe made with Black bean puree. please help. Thanks

eatfoodstorage

http://everydayfoodstorage.net/2009/01/04/low-f...

melly1

I'm going to have to try this! Do you think you could add nutrition info with your recipes? I have boys that have to be on a low fat diet. I love your site!

Rebecca Roper

My low-fat brownies turned out SO spectacular, I was brave enough to substitute black beans for one half the shortening in the oatmeal cookies. I used all whole wheat flour in each recipe, and also substituted one half sugar substitute (Splenda) for the sugar. My young grandson who is almost 7 and his two friends LOVED the cookies (the brownies were long gone) and the cookie dough. I didn't tell the kids the cookies were more nutritious than regular cookies. By the way, on the Sparkpeople website, you can calculate nutritional and calorie content of recipes by going to the "recipe calculator". It's fun to compare "old way" and "Crystal way" recipe content! I'm an old dog and thought I knew a lot about using wheat, etc., but your E-Z bread recipe (with the VINEGAR, of all things) sure made me sit up and take notice - and my bread was the best ever. Thanks for all your efforts!

KP

If you grind beans to a flour, you should probably cook the flour (with water) for about 4 minutes before adding to your recipe. Ground beans are still raw after grinding and bean puree used in these types of recipes are always made with cooked beans.

Cathy

The good thing about adding beans is that it brings down the GI.......which means that a diabetic can even have a brownie. My book says that any white beans can be used....the GI per brownie would be 58 and the GL 14

Helen

I wanted to report back on my tries with substituting bean puree in my brownies. Thank you so much Crystal for your ideas, your enthusiasm, and your great videos! : )

I didn't have any brownie mixes on hand, so I tried using my usual brownie recipe. It calls for butter, and although they weren't bad, they were a bit off -- they took longer to bake, and the center never did set up completely. So I think substituting bean puree for butter in baked goods is iffy. I searched for a brownie recipe that called for oil instead, to try again, and this time it worked great! I substituted bean puree for all of the oil, and the brownies are more cakey than fudgey, which is the way I like them (they are still moist and delicious). I used a can of pinto beans to make my bean puree. So here is the recipe, which I found at www.dianaskitchen.com ("Fudge Brownies"), with my substitutions:

AWESOME FOOD STORAGE BROWNIES
3/4 C. unsweetened cocoa powder
1/2 tsp. baking soda
2/3 C. vegetable oil (substitute 2/3 C. bean puree)
1/2 C. boiling water
2 C. sugar
2 eggs, lightly beaten ( substitute 2 Tbsp. dehydrated eggs +1/4 C. water)
1-1/3 C. flour
1 tsp. vanilla
1/4 tsp. salt
1 C. chopped walnuts (optional -- can leave out, or substitute choc. or other chips)

Preheat oven to 350. Combine cocoa and baking soda in mixing bowl; blend in 1/3 cup of the vegetable oil (bean puree). Add boiling water and stir until thickened. Stir in sugar, eggs (or subst.), and remaining vegetable oil (bean puree); stir until batter is smooth. Stir in flour, vanilla, and salt, mixing until well blended. Fold in chopped nuts (if using). Pour into a greased 9"x13" baking pan. Bake for 35 to 40 minutes. Cool in pan on rack.
(Note: My brownies were done at 30 minutes, but that might be because my oven was too hot from cooking french fries just before.)

admin

Julie,

I'm not sure if garbanzo beans would work. You can always give it a try and let me know how it works for you!

Crystal

admin

Helen,

I don't know if soybeans would work. You can always give it a try and let me know how it works for you!

Crystal

admin

Emy,

I have heard of grinding beans into flour, however, I've heard mixed reviews on if it is good to do or not. For me the jury is still out until I research it more. (but yes, if you ground the beans into powder and added water to be a thick paste, it should work)

Crystal

Julie

Would garbanzo beans work? I have a LOT of those!

Julie

I have never tried this before. Maybe now I will get daring. Thanks for the great tips.

Helen

That is awesome, thanks for sharing!
Do you know if we can use soy beans as well?

Kristen

I thought you could only substitute certain kinds of beans for shortening. I didn't know you could use black and pinto. I'm excited to try putting beans in more of my baking. (Not to mention I have a case of #10 cans of black beans. -That is a lot of beans!) Thanks for sharing. Plus, it was fun to hear your "DH's" voice behind the camera.

Heather

Wow I'm going to have to try this! I love healthy substitutions, especially those that I can use from my food storage! Thanks!

Debbi

These sound great! I love any kind of brownie! I can't wait to make them!

Sara Mathews

Can't wait to try it! I'm always looking for new bean recipes!

Emy

I've heard you can grind beans in a wheat grinder. Have you tried this? Would it make a bean paste like in this recipe?

Mary

Of course, you knew I'd be watching the video! I can definitely say that these brownies are awesome. I couldn't taste any difference and the texture was perfect. Yay for beans and low-fat!

Mary

tzigane

sounds interesting. will have to try this. especially since the dr wants my daughter to eat more fiber but it is hard to get her to. but i think she could handle brownies!