High Fiber Brownies
These brownies have a few secret ingredients: black beans and prunes, along with oats and whole wheat flour, boost the nutrition, while the dark cocoa powder and mini chocolate chips keep the rich flavor that you crave in a brownie.
I prefer the richer flavor of dark brown sugar, but you can use light if that’s all you have.
Swap vanilla extract for almond or peppermint extract to alter the flavor. (If you use almond extract, mix in 1/2 cup chopped walnuts or almonds to the batter. For minty brownies, add a couple of chopped candy canes.)
These have 6 g fiber and protein each–and just 3 g fat. This is a treat you can feel good about eating. The result is a thick, fudge-like brownie that’s rich and delicious.
1 15.5-ounce can black beans, drained and rinsed (or 1 1/2 cups cooked dried beans)
2 cups water
1/2 cup prunes
1/4 cup packed dark brown sugar
1 teaspoon vanilla extract
1/3 cup dark cocoa powder
1/2 cup oats
1 1/2 cups whole wheat flour
1/2 t salt
1 1/2 t baking powder
1/2 cup mini chocolate chips
Preheat the oven to 350�F.
Place the prunes in the bowl of a food processor and pulse a few times to start to break them down.
Add the black beans and process until smooth, adding a cup of the water in a steady stream to thin the mixture. The beans and prunes will be smooth with a few chunks.
Add the brown sugar and vanilla extract and pulse a few times to combine.
Add the oats, flour, salt and baking powder to the food processor and pulse until combined.
Add the remaining cup of water in a stream until a thick but smooth batter has formed. (You might not need all the water.)
Add the chocolate chips and pulse a few times to mix in.
Coat a 9×13-inch baking dish with nonstick cooking spray, then pour in the brownie batter.
Bake 30 minutes, or until a toothpick inserted in the center comes out clean. Allow to cool before slicing into 12 brownies.
Note: For a party, slice into 24 brownies.
Number of Servings: 12