Beyond their mouthwatering taste, these black bean brownies boast incredible nutritional value. Black beans are a powerhouse of protein and fibre, and they add moisture and richness, elevating these brownies to a whole new level of goodness. If you want a way to add some protein and fibre to your child's diet, or even their lunch box, give this super yummy and easy recipe a try.
My black bean brownie recipe is one of my favourite snacks to pack in my kid's lunch boxes and also makes an excellent morning or afternoon tea.
Black beans are incredibly nutritious and a great addition to a balanced diet. Their high protein and fibre content make black beans a fantastic addition to various dishes, contributing to a feeling of fullness and providing a range of essential nutrients.
The Medjool dates in this recipe also provide many nutritional benefits like fibre and magnesium and add a rich caramel-like flavour and some natural sweetness.
This recipe is gluten-free using buckwheat flour, despite the name is not related to wheat and is gluten-free and made from ground buckwheat groats.
Note: this recipe does contain honey so is not suitable for children under 12 months of age.
Honey is still considered as an added sugar and the recommendation for children under 2 years of age is to limit/minimise intake of added sugar.
1 400g can of black beans rinsed and drained well.
8 Medjool dates, pips removed (softened in hot water and then drained)
3 tablespoons of honey
1/4 cup of Cacao powder
50g of butter OR coconut oil (melted and cooled)
1/2 tsp of baking powder
1/4 cup of buckwheat flour
Preheat your oven to 160 degrees C fan forced.
Line a baking tray with baking paper.
Add the black beans, eggs, honey, butter, dates and cacao into the blender and blitz until smooth. Transfer to a bowl and then gently stir through the baking powder and buckwheat flour.
Poor the mixture into the lined tray.
Bake for 15 - 20 minutes until just firm. Let cool and serve.
For a non-gluten-free version, or if you don't have buckwheat flour at home, you can swap the buckwheat flour for rolled oats, and add the rolled oats to the blender with the other ingredients and blitz. I would recommend using 1/3 - 1/2 cup of rolled oats.
Honey can be swapped for maple syrup.
For more nourishing snacks for children. Check out my Kids Snack Guide, Packed with over 40 pages of information on how to approach, manage and support your child with snacks, as well as easy-to-prepare snack ideas and kid-approved nourishing recipes for when you have a bit more time. It is the resource you will keep referring back to with simple-to-use recipes great for toddlers, lunch boxes, ELC, and snacks on the go.
Designed to be used from the very first snack you introduce to your baby and through childhood (up to 10 years) to support lifelong healthy eating habits and prevent fussy eating.