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Black Bean Brownies (vegan option)

April 2, 2020 by katharina.kuehr 1 Kommentar

Brownies have never been that healthy, simple and delicious. Packed with protein and fiber they are super fudgy and chocolate-y. You do not taste the beans but they are still hidden in and sneak in nutrients. My new favourite brownie recipe! Healthy, vegan option and so fudge.

I am actually not a huge chocolate cake fn but brownies are something different. I do not know what it is, maybe because they are fudgier?! I don’t know, but they are good. But since brownies are not always the healthiest choice, I decided to switch some things out and sneak some healthy stuff in, to make them nourishing but still super delicious.

So the secret ingredients in this recipe are the black beans. Originally I wanted to try out sweet potato brownies, and I did, but they were a massive fail. When they were warm and straight out of the oven they were good but as soon as they cooled down, they did not taste like anything anymore and were just not good. But I was so excited to share a healthy brownie recipe so I continued trying out different versions ad that is how I came up with this black bean brownie recipe.

The great thing is that they are really easy to make. You do not need anything else than a fork but if you have a food processor it makes it easier. You need some black beans to mash, some eggs, or some flax or chia eggs for a vegan substitution (to make one „vegan egg“ combine 1 tbsp of either chia or flax seeds with 3 tbsp water and let sit for 5 minutes), milk or plant based milk, whole wheat flour, baking powder, cocoa powder and dark chocolate.

As for the sweetener you have two options. You can use dates to sweeten things up, which is my preferred choice, or coconut, brown or normal sugar. I prefer dates because in comparison with the alternatives, they have way more other nutrients. Dates are high in fiber, protein, and other vitamins and minerals whereas conventional sugar do not have any of those. But I know that not everyone is a fan of dates so I have got two recipes for you. They are pretty much the same, just differ a little because of the different textures of the sweeteners. Honestly, I would recommend to make the date version, because you cannot taste the dates and it is slightly healthier.

You might think, chocolate, that isn’t healthy? Actually it can be! Do not get me wrong and now think that every chocolate is super healthy, gosh no! What you need to be aware of are 2 main things; first, the darker, aka the higher the percentage of cocoa in it, the healthier it is. This is because cocoa is loaded with antioxidants and protein and actually is healthy in its pure form. The flavour of dark chocolate might not be everyone’s favourite but in this recipe it really works because you have other sweeteners. The second thing you should be aware of is the sugar added. If sugar is the first or second ingredient on the ingredients list, maybe this is not the best chocolate, because that means that there is a lot of added sugar. And also it depends on which sugar is added. Nowadays, you can find hundreds of chocolates at supermarkets or organic shops and there are some great healthy choices. I always put it that way: if you can pronounce every ingredient on the ingredients list and there is not a ton of sugar added, it is pretty save to say that it is healthy.

So that was a lot of information on chocolate now but who couldn’t talk about chocolate for hours? Anyway, I love making this recipe because it is really simple and my entire family likes it. Even my brother (!!) who is not the best friend of experimental, healthy or vegan things. BUT he liked it, because you could not taste any of those aspects.

The brownies taste best with a scoop of ice cream or coconut yoghurt and last for about a week in an air tight container or covered with foil outside the fridge. I do not recommend to store them in the fridge because they will loose some of their flavour.

I hope that you like them as well and will enjoy making them!
Happy cooking,
Kathi // Une Petite Cuisinière

5 von 1 Bewertung
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Black Bean Brownies (w/ dates)

A super fudgy, decadent and healthy version of regular brownies. Paces with protein and fiber (and of course chocolate) they make the ideal snack or dessert!

Course Dessert, Snack
Prep Time 10 Minuten
Cook Time 25 Minuten
Total Time 35 Minuten
Servings 12 brownies
Calories 149 kcal

What you will need

  • 4 eggs can be substituted for chia or flax egg (to substitute 1 egg, mix 1 tbsp of chia or groung flax seeds with 3 tbsp of water and let sit for 5 minutes), this makes a vegan version
  • 180 g kidney beans
  • 200 g dates soaked in hot water for 10 minutes to soften them up
  • 1 tbsp maple syrup
  • 50 ml oat milk or any other milk or plant based milk
  • 60 g dark chocolate the darker, the better
  • 50 g unsweetened cocoa powder
  • 50 g wholewheat flour
  • 1 tsp baking powder
  • some chocoalte chips

How to

  1. Preheat the oven to 180°C.

    Place the beans in a food processor and plse until it forms a smooth paste. You can also mash them down with a fork. Add the eggs and mix or blend until everything is combined.

    Blend the dates until smooth. Add them along with the oat milk, maple syrup and molten chocolate to the bean mixture.

    In another bowl combine the flour, cacao powder and baking powder and mix until combined. Gently fold the flour mixture under the other ingredients.

    Pour in a baking tray, which is filled with parchment paper. Sprinkle it with chocolate chips and bake for 20-25 minutes.

    Peak into the brownies with a toothpic or a fork. When it comes out without any dough sticking on it, the brownies are done.

    Take them out and let them cool out. Enjoy with some icecream.

5 von 1 Bewertung
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Black Bean Brownies (with normal sugar)

A delicious, fudgy, chocolate-y and healthy twist on the regular bronies. Packed with Protein and fiber ( and of course chocolate) but healthier.

Course Dessert, Snack
Servings 12 servings
Calories 140 kcal

What you will need

  • 3 eggs ca be substituted for chia or flax egg (to substitute 1 egg, combine 1 tbsp of chia or ground flax seeds with 3 tbsp of water and let sit for 5 minutes), for a vegan option
  • 180 g black beans (from the can)
  • 160 g coconut sugar can be substituted for brown or normal sugar
  • 60 g dark chocolate the darker the better
  • 70 g flour
  • 50 g cocoa powder
  • 1 tsp baking powder
  • some chocolate chips

How to

  1. Preheat the oven to 180°C.

    Place the beans in a food processor and plse until it forms a smooth paste. You can also mash them down with a fork. Add the eggs and mix or blend until everything is combined. Add the sugar and molten chocolate to the bean mixture. 

    In another bowl combine the flour, cacao powder and baking powder and mix until combined. Gently fold the flour mixture under the other ingredients.

    Pour in a baking tray, which is filled with parchment paper. Sprinkle it with chocolate chips and bake for 20-25 minutes. 

    Peak into the brownies with a toothpic or a fork. When it comes out without any dough sticking on it, the brownies are done. 

    Take them out and let them cool out. Enjoy with some icecream. 

Kategorie: Desserts, Diet-Specific, Snack, Sugar Free, Vegan Stichworte: baking, bean brownies, black bean brownies, brownies, chocolate, fudgy brownie, healthy, healthy baking, healthy brownies, Healthy Dessert, healthy dessert recipe, healthy fudgy brownie, sugar free, sugar free brownies, vegan, vegan baking

Cook with the Mood

März 14, 2020 by katharina.kuehr Kommentar verfassen

Since most of us are supposed to stay at home and hopefully do so in order to protect people around us and keep us healthy. BUT we do not want to get bored in those weeks, especially not with the food we are eating. So here I have created a list of my recipes that are categorised into moods or situations so you know what to cook depending on how you are felling and what you want to have!

Therapy Baking:

Baking and making sweets is so therapeutic! I do not know what is better: the making itself or the enjoying it after. But if you are feeling like baking or makes treats these days, here are some recipes.

Hey-goey Salted Caramel Chocolate Bars

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The perfect meditative and most delicious thing ever. Honestly this is my go to dessert and snack. Its not hard, does not have many ingredients and it is kinda healthy, although it does not taste healthy. If you want to treat yourself to an addictingly good sweet then this is it!

Chocolate Coconut Almond Dates

Another go to with similar ingredients. Such a good and easy snack. Sweet and soft dates covered in crispy chocolate and fresh coconut with a crunchy almond in the middle to give it a bite. So delicious! http://unepetitecuisiniere.com/chocolate-coconut-almond-dates/

Healthy Apple Crumble Cake

Juice apple on a whole wheat base with a crispy topping. And a dollop of vanilla ice cream or ben and Jerrys. Thats a high level therapy baking. Those three layers are incredibly delicious and especially with that melting ice cream on top of a hot slice of cake. SO GOOD.

Carrot Cake Muffins

Need some baking but still need to sneak some vitamins in? This is the perfect solution! Whole grain carrot cake muffins with some whipped ricotta and a drizzle of honey. Maybe with a cup of tea or coffee! Afternoon snack is saved!

Vegan Cookie Dough Ice Cream Sandwiches.

If you are already feeling those summer vibes, grab a few things and make those super good and healthy vegan cookie dough Ice cream sandwiches. Leave out the figs (because you will probably not find any at this time of the year) and substitute them with berries or just leave them out. This is a go-to in summer but why not making them now? There never is a bad time for ice cream!

No-bake Vegan Cashew Lavender Cake

A no-bake and vegan option for those who feel like trying out something new. The cashews make it creamy and if you do not find lavender syrup, take mashed blueberries or any other syrup. You can even take pureed and frozen mango, whatever you are feeling like.

Rhubarb Compote

The first Rhubarb of the season is out and there is another better to be doing with it than cooking it into compote and adding it on top of every ice cream, yoghurt anything else. Even goes great on cake. Get some rhubarb and watch it simmer down slowly and getting sweet. So good.

Lemon Creme with Basil Strawberries

Last but 100% not least in this therapeutic baking recipes is this ultra delicious lemon creme with basil strawberries. Super fresh, super easy, not THE healthiest but still fine and most importantly: incredibly delicious! If you do not have strawberries, use frozen berries or top it with some lemon zest. You know, you gotta improvise!

When working on your Summer Body

If you now finally have time to stay at home and work on that summer body, I have got some super delicious and healthy recipes for you here. Honestly, pretty much everything is healthy on my blog, and you shouldn’t just be eating salad, also if you want to get healthier, because you know, its all about the balance. But these are my favourite and most healthy recipes. Those are just savoury but you can look into the therapy baking if you want some healthy and sweet ones!

Breakfast Quinoa 2 ways

This one is a dream. I am still making this very often. And no matter if you are more on the sweet or on the savoury side, I have got something for you! It is so delicious, and nutritious. You can pimp it up with anything, make it a breakfast, brunch, lunch or even dinner. This meal works for any time of the day and it is so healthy! Definitely should go onto your recipe list!

Vegan Rice Noodle Salad with Best Crispy Tofu

This is one of my all time favourite healthy vegan dishes. It is so incredibly simple to make but packed with a ton of flavour. You get carbs from the rice noodles, protein from the tofu (and no, this tofu is by far not boring, it is everything else than boring), lots of vitamins from the veggies and healthy fats from the nuts and nut butter. A totally balanced and absolutely delicious meal. Even if you are not vegan, you will enjoy this and not miss the meat in here! I promise!

Green Beans with Almond Bread Crumbs

This recipe actually is a side dish but if you combine it with some quinoa, and avocado or a grilled chicken breast, it makes a super healthy and quick lunch or dinner. The green beans are so healthy and so good. Together with the crispy almond bread crumbs they do not taste super healthy but they are! This also is a very family friendly meal!

Winter Salad with Baked Apple

I know that it is called winter salad, but it works at any part of the year. It is meant to be eaten in winter because the baked apple is so comforting, but if you feel like having something extra and comforting this is perfect. The apple, the steamed kale, the fresh feta cheese. Just leave out the chestnuts and substitute them with walnuts or pine nuts and you are fine!

Green Goddess Bowl

This dish is perfect for when you feel like nourishing your body. Getting in all the greens and vitamins to just feel your best, keep your body healthy and your immune system working! All of the greens are in this bowl. And it has the best dressing ever (hint, its made with Tahini). Its vegan, and summer body approved!

Think Pink Smoothie

It is spring, and the sun is shining, which means fresh food and many fruits! At least to me! Fruits are such a great source of vitamins and fibre and we all know that they are super healthy. But also super delicious, especially when packed into a smoothie. Make this whenever you want as a snack or breakfast and get ready for summer!

Vegan Kale Ceaser Salad

The last salad recipe for today and this is a must! It is healthy and so incredibly good! Add some cooked Quinoa to make it more filling. The dressing is everything. Not your regular Ceasar dressing but incredibly good. Plus best ever crispy chickpeas and home made dried tomatoes. You have never had such a delicious salad!

Mango Overnight Oats

Breakfast has not been this good for a long time! I think this is the best overnight oat recipe ever. And it is so important to have a healthy and balanced breakfast. It helps you to reduce cravings and binge eat. This is bringing all of the tropical vibes into your kitchen and will brighten up your day a little! Enjoy!

For the Family Chef:

If you now do not have school or uni and have unofficially or officially turned into the chef for the entire family here are some recipes that will please your entire family. It is never easy to please a bunch of people with a meal but these should work fine. You can make some adaptions if you feel like it but no need to!

3 Tomato Gnocchi with Garlicy Prawns

Too good to be true. This is not only for summer, but for every time you want to please and impress your family with a delicious and fancy sounding meal. Gnocchi (because who doesn’t like them) with 3 tomatoes and garlic prawns. Is way simpler than it looks but so good!

Tabouleh Stuffed Sweet Potatoes

Perfect family dinner. It is possible to make it vegan, or add some halloumi and make it vegetarian or some grilled chicken if there are men who can’t live without meat in your family. Such a colourful dish and the seasoning for the sweet potatoes is incredible. This makes a perfect dinner, honestly!

Veal Stuffed Zucchini Cannelloni

Low carb, Italian, molten mozzarella, tangy tomato sauce. It is incredibly good. A little work to roll up all of the zucchini but it is worth it! Serve it with some baguette or bread or if you want to make it a little heavier roll the meat in the zucchini and some cooked lasagna sheets! Your family will love you for this!

Italian Meatball Sub

Meatballs are my go-to family dinner because everyone likes them! And those are incredible. The sage in it is everything! Crazy good. And in this tomato sauce, with some parmesan cheese on top between some crispy baguette or on top of some pasta = family chef job is done perfectly! No matter if you have younger siblings or kids, or whoever lives with you, this stuff is good.

Beetroot Pasta Bake

If you are ever getting bored of a basic pasta bake, MAKE THIS! The sauce is so creamy and good. The colour is just amazing, which is great if you want kids to eat it, because it just looks pretty! Plus the goats cheese on top wit the crispy baked bread crumbs and honey make the perfect topping. This is not a lot of work, especially if you buy the beetroot pre-cooked.

Ultimate Hummus

Hummus is a family meal. It just is. If you make a big batch you can have it throughout the week. It is great to have it with your breakfast, in a lunch sandwich, or on your dinner toast. Even a great healthy snack with some cut up veggies. It is really simple and your family will love it!

Miso Sweet Potatoes with Coconut Rice

Another family friendly and super delicious dish. The miso sweet potatoes are so good. They are slightly sweet and so delicious. The coconut rice is so creamy and the perfect addition to any asian dish. No matter if it is a curry, a stir fry or this delicious dish. This is vegan but if you want to add some prawn or chicken, you can, although you do not need to!

Oven Baked Lemon Honey Feta

Sounds fancy, tastes fancy but is the easiest thing ever. You throw everything in a baking dish and bake it for like 10 minutes. The flavour after baking? Unreal! The freshness of the lemon and capers, the sweetness of the honey, the crispness of the breadcrumbs. The combination is just out of this world. Put it on top of some bread or salad and everyone in your family is happy!

For those who only want to cozy up in bed

I know, maybe you are stressed and worried and the is nothing better than binge watching Netflix in your Pjs and lying in bed all day. With some seriously good comfort food! So here I have a list of comforting recipes to make when you just feel like a warm bowl of something.

Thai Sweet Potato and Cauliflower Soup

Soup is the Ideal comforting food for body and soul. And this soup is the perfect addition to your favourite series in bed. It has some thai hints with the coconut milk but is so creamy due to the sweet potatoes and cauliflower. The lemongrass and ginger give you the perfect spices. With some rice in it or some prawn/ chicken skewers this is the perfect dinner.

Tomato and Bean Soup

Spicy, warming, comfortable. With the slightly buttery beans and the soft red onions plus all of the herbs and the tomatoes this is another super good soup recipe. Take it onto your sofa with some freshly toasted bread and just dig in. This is super good soul food.

Mint and Pea Soup

Last soup recipe and then we are on to something different but this had to come into this post because it is so good. My latest obsession. The mint is just so refreshing and the peas add such a nice flavour. With the dollop yoghurt on top this is just a bowl of good stuff. Needs to go onto your list!

Creamy Lentil Dhal

This is one of my current favourites. I am making this so often right now because it just tastes amazing. And it is super healthy. When the lentils soften up they get a little mushy and with the coconut milk it gets all creamy. It is in the middle of a soup and a stew. The potatoes add that extra heartiness and much needed carbs and the lime on top just adds the perfect finish. This tastes best with some home made naan to soak everything up!

Tomatoey Lemon Beans on Crispy Sourdough

Think baked beans just healthier and better and you have those delicious ones. The lemon adds a nice twist, but the maple and tomato sauce keep it nice and comforting. In this post you also have the instructions on how to make the best crispy toasted bread with that buttery flavour. So good and vegan. Best: enjoyed in bed!

If you are planning on sleeping in every day: the best breakfasts!

I mean, many people cannot do their jobs right now or go to uni or school. So what else would be the first thing that comes to your mind than sleeping in? I am a huge fan of getting up early and being productive all day long but sometimes you just need to sleep in. And I know that there are people who need that every day. So here are my favourite breakfast (in bed) recipes!

Açai Bowl

Açai Bowls are one of my current breakfasts. I just LOVE the taste and consistency and you can just sneak in so many veggies without even noticing. Plus it is super quick so you really have to only leave your bed for a few minutes. Throw everything in a blender, decorate pretty (or not if you are too lazy) and enjoy! Summer vibes are 100% present in this bowl because this is goals!

French Toast with Whipped Ricotta

A classic: French Toast. But it would not be a classic if it was not that good. This was one of the first recipes on my blog and is one of the most popular. For a reason. The toast is crispy on the outside and soft on the inside. The whipped honey ricotta gives a nice contrast and the fresh fruit just takes it next level. Since you probably will not find fresh figs at this time of the year, you can just use any other fruit. Bananas, fresh or frozen berries, or whatever. Also works without!

Ultimate Breakfast Tacos

They would not be called ultimate if they were not. This is such a treat. And it is a healthy treat! I do seriously not believe that there is a better breakfast in bed (except for avocado toast maybe) out there than these! OUT OF THIS WORLD. If you make them you are in serious danger of making them every day. The soft tortillas with the even softer scrambler eggs, plus the fresh avocado slices, crispy bacon and the pickled onion on top. The flavours just go in harmony together, it is crazy!

Bircher with Honey Poached Apple

Not 100% the original recipe but better and healthier. This is such a delicious breakfast. And you can prepare it the night before, which means you only need to grab it from the fridge and cozy up in your bed again! Doesn’t that sound great? To me it does! The creamy oats with apple in it and the seeds on top for crunch? Already amazing together! But not to forget about the honey poached apple! This takes everything next level!

Oatmeal with Caramelized Bananas

I cannot make a breakfast recipe list without at least one oatmeal recipe because I know that many are obsessed with it. So I have my favourite oatmeal recipe here! Super creamy Oats with sweet and sticky caramelised bananas. SO comforting and such a treat. Add some peanut butter on top and you are gonna want to dive into this bowl. No, seriously, it is really good. And it is healthy, so what still stops you from making it?

Classic Pancakes

They are called Christmas pancakes but essentially they are just classic, healthy and fluffy pancakes. And I thought that this is the best recipe to round up this post. No week without pancakes. They are really easy to make and they are healthy (although they taste like normal pancakes)! Make them for you and your loved one and enjoy breakfast in bed!

I hope that you are not too hungry as of now and that this blog post helped you to get ideas, inspiration, and recipes to get you through the next month! With that many things to make, you will not get bored of eating the same things over and over again. I am going to keep uploading recipes so if you want to stay tuned, sign up for my newsletter on my home page and I will keep you updated about the new posts!

Have a good time and do no stress yourself too much!

Enjoy,

Katie // Une Petite Cuisinière

Kategorie: Uncategorized Stichworte: baking, baking therapy, beach body, breakfast, breakfast in bad, brunch, comforting cooking, comforting foods, cooking inspiration, corona, corona cooking, family cooking, family meals, healthy, healthy baking, healthy cooking, healthy recipe, home cooking, recipe, summer body

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