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Black Bean Brownie in a Bowl for One


Black Bean Brownie in a Bowl for One

Serves: 1

Category: Desserts
Author: Joy Schwabach
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Rated by: 3 members

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Wishing for something sweet after dinner? This fun little dessert will come to the rescue!

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Ingredients:

2 tablespoons cooked black beans
1 medjool or 2 regular dates, pitted
1 tablespoon raw almond butter
1 teaspoon chopped walnuts
1/2 teaspoon natural, unsweetened cocoa powder, or to taste
1/4 teaspoon cinnamon, if desired

Instructions:

Blend beans and dates in a high-powered blender. Place in a small bowl and microwave for 30 seconds. Add almond butter and cocoa powder and stir until smooth. Add walnuts and if desired, sprinkle with cinnamon.

Calories 229; Protein 6 g; Carbohydrates 26 g; Sugars 17 g; Total Fat 13.7 g; Saturated Fat 1.2 g; Cholesterol 0 mg; Sodium 2 mg; Fiber 5.3 g; Beta-Carotene 23 ug; Vitamin C 0 mg; Calcium 88 mg; Iron 1.4 mg; Folate 35 ug; Magnesium 81 mg; Potassium 373 mg; Zinc 1 mg; Selenium 1 ug

Comments (5):

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free2choose

01/12/2017 02:15 PM

Rated this recipe: (no rating)

This could be re-titled "Brownie Batter in a Bowl." It's a chunky mousse or pudding, not a baked good. I was looking to duplicate Dr. Furhman's Black Bean Brownie recipe, with something easy to prepare in less than two minutes. If you want, you can mash the beans by hand and chop the dates, then put all the ingredients in a pot on the stove and stir. As soon as it's warm and blended to your taste, it's done!

This comment was last edited on 10/15/2017 12:42 PM

Prospero52

08/25/2017 01:40 AM

Rated this recipe:

Simple, quick, tasty. I added the 1/2 teaspoon of cocoa powder that you mentioned in the comment above.

This comment was last edited on 08/25/2017 01:41 AM

Kissimee

10/12/2017 10:10 PM

Rated this recipe: (no rating)

Why would you stir in the nut butter and cocoa powder after it's cooked/baked?  Wouldn't it turn into mush? Is it baked again after adding Nut butter? 

This comment was last edited on 10/13/2017 09:21 AM

LyndaLahaie replies:

10/13/2017 09:00 AM

Rated this recipe: (no rating)

I agree. Something seems wrong about adding the nut butter and cocoa after 30 seconds in the microwave and then it's done?

free2choose replies:

10/15/2017 11:52 AM

Rated this recipe: (no rating)

You could try that. I'm sure that would work too. I should have called this "Brownie Batter," since it does have a chunky, mousse-like consistency, not like a baked good.

This reply was last edited on 10/15/2017 12:35 PM

free2choose replies:

10/15/2017 11:54 AM

Rated this recipe: (no rating)

 I figured that cooking the almond butter is unnecessary and would dry it out. Alternatively, use the stove  for everything. It has a chunky batter not a baked-good consistency.

This reply was last edited on 10/15/2017 03:08 PM

Lobdell

10/12/2017 10:17 PM

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I don't use a microwave, what do you do then put in the oven if so what temp and how long?

 

free2choose replies:

10/15/2017 12:37 PM

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Put all ingredients on the stove (and add a teaspoon of vanilla if you have it, it makes it even better). You can set the stove to medium and just heat it through and serve. It's a chunky mousse or pudding, more like brownie batter than brownie bars.

Mara

10/12/2017 10:19 PM

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I don't own a microwave. Is there another way to "cook" this?

free2choose replies:

10/15/2017 12:38 PM

Rated this recipe: (no rating)

Put all ingredients on the stove (and add a teaspoon of vanilla if you have it, it makes it even better). You can set the stove to medium and just heat it through and serve. It's a chunky mousse or pudding, more like brownie batter than brownie bars. Since all ingredients are already safe to eat and don't require cooking, the goal is just to heat it up and blend it better. You could mash the beans with a potato masher and chop the dates rather than use a blender.