Generally, when we talk about legumes and including them in our diet, we always do so with savory dishes in mind. The lentil stew, the locro, the pickled beans, a mattress of peas, chickpeas for hummus and soups ...
But it would never occur to us, as a first option, to think about using them for sweet preparations or desserts. In Eastern cuisine this is more common, they even prepare a jam with aduki beans that they combine with sweet rice for dessert. But around these latitudes we still don't see it that often.
Currently there are many options that allow us to include legumes in the kitchen beyond the typical known dishes. Cakes, puddings, hamburgers, gluten-free flours, pastries and pastries enter these new possibilities. You just have to dare to try new flavors, create original combinations, seek other paths and new recipes. As I always say, everything is allowed in the kitchen, let's play alchemists, magicians or great chefs. By trying you learn and eat delicious, healthy and homemade!
Properties of black beans
Today we are going to use black beans. They are a source of vegetable proteins, complex carbohydrates, fiber, B vitamins and minerals such as iron and magnesium. And they also provide good doses of calcium and phosphorus. Its complex carbohydrates provide high-performance energy without abruptly changing the glycemic index, as is the case with refined sugars and white flours.
They have large amounts of fiber, which facilitates a good functioning of the gastrointestinal processes. In addition, they stimulate the growth of beneficial bacteria for our health.
So that the grains do not get hard during cooking, it is best to add the salt at the end of it. And to optimize the absorption of the iron they provide, it is best to consume them together with a few drops of lime or lemon juice.
Bean Brownies Recipe
- 1 and ½ cups cooked black beans
- 1/2 cup of the cooking water of the beans
- 2/3 cup unsweetened cocoa powder
- ½ cup organic whole grain sugar or muscabo
- ¼ cup coconut oil, warm
- 1 tbsp vanilla extract
- ½ tbsp sea or pink salt
- 1 pastoral egg
- Peanut paste, to taste!
- Preheat the oven to medium-low temperature (180 °).
- In a rectangular or square mold (20 x 20 cm approx) place barely oiled parchment paper. If it is silicone it is not necessary to oil.
- Process the beans already cooked, with ½ cup of cooking water and a pinch of salt. It has to be a consistent puree, not a cream.
- Add the sugar, the vanilla extract, the cocoa and the warm coconut oil (to make it liquid) and process everything together again.
- Once a homogeneous mixture is obtained, move to a bowl. Beat an egg and add it to the mixture, stirring vigorously! The mixture obtained will be quite pasty, not liquid.
- Place the mixture in the chosen mold, until it is well distributed.
- If desired, add tablespoons of peanut paste and mix just the surface by drawing pictures with the back of a spoon or a sushi stick.
- Bake for 20/25 minutes or until the surface looks dry.
- Let cool before cutting and enjoy!
By Mariana Bisso of Cocina Mona