Vegan Black Bean Brownies (Gluten-Free) - Rhian's Recipes (2024)

FAQs

Why eat black bean brownies? ›

The black beans are used instead of flour so there's no gluten in these brownies and they have a little extra fiber and protein. Not only is this awesome for dietary purposes, but it also means that you can blend the batter right in your food processor or blender.

Per Black Bean Brownie:

Fat: 5.5g. Carbs: 15g. Fiber: 3g. Protein: 2.5g.

Black beans are a source of resistant starch.

This means it won't raise blood sugars, furthering black beans' blood sugar regulation powers. Plus, resistant starch helps to feed our healthy gut bacteria, maintain gut regularity, increase fullness, reduce cholesterol, and has even been tied to reduced colon cancer risk.

**Although Brazil, located in South America, was originally a colony of Portugal and is Portuguese (not Spanish) speaking, it is included in the table due to its high black bean consumption.

Black beans are native to Latin America. Fifty-percent of the beans eaten in the Latin American country of Cuba are black beans. In Cuba a meal of black beans and rice, or "frijoles negros con arroz," is as common as pizza in the United States. It is served at every Cuban restaurant!

One note: The liquid in all canned beans is a mixture of water, salt, and the starch released from the beans themselves. The salt acts as a preservative to keep the beans tasting fresh, which means the liquid is generally very, very salty. This isn't to say you can't use it.

Substitute black beans for all-purpose flour.

Are you craving brownies or cookies, but you're all out of flour? Substitute equal parts of all-purpose flour for pureed black beans for a high-protein, gluten-free alternative.

Black beans can be high in carbohydrates, so they may not be ideal for people following a low-carb diet. They also contain some difficult-to-digest compounds that can cause gas and intestinal discomfort if you eat too many.

Beans are linked to health benefits, including a lower risk of chronic diseases such as obesity, cardiovascular issues, and type 2 diabetes. However, beans aren't the best choice for a strict keto diet because of their carbohydrate content. You could include them in small amounts or when keto cycling.

Explore Cuisine Organic Black Bean Spaghetti (1 serving) contains 19g total carbs, 8g net carbs, 3g fat, 25g protein, and 180 calories.

Why do people eat black eyed beans? ›

Today, the tradition of eating black-eyed peas for the New Year has evolved, as many traditions do, into a number of variations – but most hold the theme of luck and prosperity that harkens back to the Civil War days when people felt lucky to have black-eyed peas to eat and help them survive the cold, harsh winter ...

The nutrition profile of black beans is impressive. Black beans are naturally gluten-free and vegan, and high in both protein and fiber. They are loaded with vitamins, minerals and antioxidants, and have been linked to reductions in disease risk, according to a 2022 review in Nutrients.

Black beans are rich in antioxidants, which can protect the cells in your body and reduce your risk of conditions like heart disease and cancer. Black beans provide you with the following vitamins and minerals: Vitamin A. Vitamin C.

In Mexico, black beans usually go with every kind of dish, may it be rice, meat or vegetable, due to their sweet taste that perfectly contrasts with the chili pepper's spiciness.