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Guilt-free, Flour-less Brownies to the Rescue!
Updated 11/21/2019
These no flour brownies are super easy and just as delicious as traditional brownies. The bonus is that I use ingredients that are probably already in your kitchen. No need to make a special trip to the grocery store for these babies!
If you are anything like me then you enjoy a good brownie from time to time. I have a thing for desserts and I like to bake desserts that are tasty and not as bad for me. Because when it gets down to it, I don't plan on cutting desserts out of my eating style.
The pinto beans used in this recipe give a nice boost of fiber! In fact, one brownie gives 3 grams of fiber. Not a bad addition if you are trying to hit a daily goal of 25 grams of fiber for the day (men need closer to 38 grams of fiber). Don't worry, the taste of fudge and chocolate chips still dominate this recipe.
TOP 6 REASONS TO EAT MORE BEANS:
1. They contain both soluble and insoluble fiber to help lower your cholesterol and keep you regular. One of the causes of diverticulosis is straining to go to the bathroom caused by not eating enough fiber AND drinking enough water.
2. They are a source of plant-based protein and there is much evidence-based research on the positive effects of plant protein on our health.
3. They are a high fiber food and thus very beneficial to diabetics AND those wanting to prevent diabetes. Since beans are a high fiber food they are slower to digest and thus prevent high blood sugar spikes. The fiber in beans has been shown to reduce the risk of metabolic syndrome. Metabolic syndrome increases your risk for type 2 diabetes.
4. Eating beans have been associated with a decreased risk of colorectal, breast, stomach, kidney and prostate cancer in human and animal studies.
5. Beans are a health benefit particularly to women with PCOS. Women who eat more plant-based protein have lower rates of infertility. Visit the PCOS Nutrition for more information and foods recommended to boost fertility.
6. Beans are cheap. ?
To read more on the benefits of beans visit The American Heart Association for consumer-friendly reading. ?
If you are ready for moist, soft, fudgy brownies then give these a try!
You may also like my lime cheesecake recipe that tastes like a key lime pie.
Have you tried these no flour brownies? Rate them below and share a picture of your creation!
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No-flour Brownie (Fudgy and Moist)
Equipment
Ingredients
- 1 15 oz can pinto beans drained and rinsed
- 3 large egg whites
- 2 tablespoon extra light tasting olive oil
- ⅓ cup honey
- ½ cup unsweetened cocoa powder
- 1 teaspoon vanilla extract
- ½ teaspoon baking powder
- ½ cup dark chocolate chips
Instructions
- Preheat the oven to 350°F. Lightly oil or coat an 8x8 baking dish with nonstick cooking spray and set aside.
- Add the honey, egg whites, vanilla extract and olive oil to the blender first. We want the liquid ingredients on the bottom. Then add the pinto beans (drained and rinsed) to the blender. Add the sugar, cocoa powder and the pinch of salt. Blend well until smooth and creamy. Once the mixture starts to look like dark chocolate then you know it is blended well!
- Add ¼ cup of the chocolate chips to the blender and pulse a few times to get the chips to break up a little.
- Pour the batter into the pan, smooth the top with a spatula and sprinkle with the remaining ¼ cup of chocolate chips.
- Bake 30 minutes, or until the edges start to pull away from the sides of the pan. Insert a toothpick to make sure the center comes out clean. Cool in the pan before slicing into 12 squares. *Note: I like to cut one side into 3 equal sections and then the other side into 4 sections to get 12 brownies.
Notes
Feel free to add your favorite nuts or a different type of chocolate chip. This recipe should also come out well using black beans instead of pinto beans.
My favorite way to eat a brownie is warm. After storing these in the fridge, nuke one brownie in the microwave to get it warm. They should keep in the fridge for about 4 days. Enjoy!Nutrition
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Cindy North
I had the opportunity to taste a sample at "The Food Label" event presented by KeyVion yesterday! The brownie was absolutely delicious! I will definitely make these!?
KeyVion
Thank you Cindy! Let me know how it goes.
rosie westlin
It says add sugar in the recipe and I don't see sugar listed as a ingredient?
KeyVion
Hi there! Sorry about that. I used 1/2 cup of brown sugar.
Julice Miller
Delicious!!!
DonEthlyn Jones
I enjoy eating brownies; therefore, I'll try this recipe. It looks yummy! Thanks for sharing.
KeyVion
Let me know how you like them!