Allergen-Free Black Bean Brownie Bites
Free from the top 8 allergens, vegan, and gluten-free - these individual portioned brownies are a crowd-pleaser that even your most discerning chocoholic friends will love.
The individual baking cups and mini-spoons I used to serve these brownies made each bite feel extra-satisfying, despite the fact that each portion is just 1 tablespoon of batter and chock-full of healthy ingredients!
To ensure your recipe is free of allergens, vegan, and gluten-free - be sure to use ingredients that are specified as such on the label. Choose oats that are certified gluten-free and dark chocolate chips that are vegan (free from dairy and other animal products) and do not contain soy or any other sources of major allergens. When preparing food for those with dietary restrictions - it's also important to avoid cross-contamination in the kitchen. Wash all equipment and dishes prior to using with hot, soapy water and be sure that the prep area is clean and clear from any ingredients or utensils that could be a potential source of contamination.
Prep Time: 15 mins
Makes 24 Bite-sized Brownies
You will need:
1.5 oz aluminum baking cups* (see tips below)
1 - 15oz can black beans, drained and rinsed
1/2 cup cocoa powder
1/4 cup gluten-free oats
1/2 cup pure maple syrup
2 flaxseed "eggs" (**see tip)
2 tbsp oil
2 tbsp strong brewed coffee or espresso
2 tsp vanilla extract
1 tsp baking powder
1/4 tsp salt
1/2 cup dairy-free dark chocolate chips, plus additional for topping (optional)
Fresh berries and powdered sugar to serve (optional)
1. Preheat oven to 350 F
2. Make flaxseed "eggs" - Combine 2 tbsp ground flaxseed with 6 tbsp of water, and let sit while preparing the rest of the ingredients, at least 5 minutes.
3. Add oats to food processor and process until the until mixture is smooth and resembles the consistency of flour.
4. Add beans, cocoa powder, maple syrup, oil, coffee, vanilla, baking powder, salt and flaxseed "eggs" to the food processor with the oat flour. Process for several minutes until completely smooth.
3. Stir in dark chocolate chips.
4. Pour 1 heaping Tbsp of batter into each mini-baking cup, top with additional chocolate chips, optional.
5. Bake for 20-22 minutes, or until brownies are set in the middle.
6. Sprinkle with powdered sugar and serve with fresh berries (optional).
*While the baking time on this recipe is specific to 1.5 oz aluminum baking cups - which I ordered online, you can try using mini aluminum or silicone muffin cups, or a mini-muffin pan instead. For traditional brownies, use a 9x13 greased baking dish and extend baking time to 30-35 minutes, or until set in the middle.
**To make flaxseed "eggs" - Combine 1 tbsp ground flaxseed and 3 tbsp water for each egg needed. Let sit for 5 minutes before adding to recipe.
Emily Navarro is a registered dietitian and owner of Emily Navarro Nutrition, LLC, a private practice offering nutrition services at Total Health Associates in Waldwick, NJ. For more healthy inspiration, visit www.emilynavarronutrition.com and follow Emily on Instagram @emilynavarro_nutrition