The nutrients and associated percentages of the recommended daily values in one cup of cooked black beans include: molybdenum (172 percent); folate (64 percent); fiber (59.8 percent); tryptophan (56.2 percent); manganese (38 percent); protein (30.4 percent); magnesium (30.1 percent); vitamin B1 (28 percent); phosphorus (24 percent); iron (20 percent).
If you’re a foodie with a focus on vegan, here’s a fun thing to try out on your friends. Bake a batch of these Vegan Black Bean Fudge Brownies (link to recipe) brownies and share it with your friends. Don’t tell them anything about the legume addition and ask them how they like it. When they tell you it tastes great, then ask them if they can guess the secret healthy ingredients hidden inside. Once you reveal the black beans., they will be shocked. The secret is that the beans cook in such a way that gives the brownie a chocolate chunk look and texture. They taste like double-chocolate chunk brownies and some even think the chunks are nuts.
Vegan Black Bean Fudge Brownies
Ingredients, makes 8 x 8 inch pan:
• 3 cups cooked black beans (or drained and rinsed canned beans)
• 2-3 cups dates, pitted *
• 1/2 cup high-quality unsweetened cacao powder
• 2 tbsp all-natural peanut butter (or almond butter if you dislike peanuts)
• 1 1/2 tsp vanilla essence
• 1/2 tsp maldon salt
• Raspberries or other berries, for garnish
• 1/2 cup chopped walnuts
• 1/2 cup cacao nibs
• 1/2 cup unsweetened shredded coconut
1. Preheat oven to 100 degrees Celsius/215 degrees Fahrenheit. Start by processing together the dates, vanilla and nut butter in a food processor (or high-speed blender) until you have a creamy paste. Add in the black beans as well, and continue until properly combined. You want this to get as smooth as possible without having to add any liquid. If you find that this is outright impossible, you can add up to 2 tbsp of water to make it easier. Scoop this into a bowl. Like you can see from the picture below, the dough should not be too sticky! If it is, you added in too much water. Do not panic though instead just follow the remaining steps, reading the last one thoroughly.
2. Add in the remaining ingredients into the bowl and knead it together using your hands in order to get it completely mixed. Now is the time to add in any add-ins if you wish (it tastes amazing plain as well!).
3. Grab a relatively small baking pan and line it with parchment. Dust the bottom of the pan with a bit of cacao powder before spreading in the batter. Press it down firmly using your palms and place the pan in the oven. It should bake for about 1 1/2 hours, or until it has a nice baked surface (see picture below). It will still be a bit “fudgy” though, which is why you have to allow it to cool completely before slicing into small squares. If you added too much water you might need to store it in the refrigerator for 1-2 hours to let the cake firm up more. It will not affect the taste. Garnish with a fresh berries and enjoy!