Adzuki Bean Brownies

Vegetarian

These organic brownies are rich in more ways than one!

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low fat bean brownies

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The brief was to create a brownie that delivered a healthy dose of magnesium for somebody whose busy lifestyle often leaves them in need of a nutritional / morale boost. These squares of chocolate goodness were the happy result!

Nuts, beans, molasses and, of course, chocolate are all magnesium rich foods so into the mixing bowl went cashews, adzuki beans, blackstrap molasses, dark chocolate and cocoa. Consequently there’s not a lot of room for fat, sugar or flour in these brownies and no room at all for refined ingredients. The result is a dense textured, wholesome brownie- different but no less delicious.

Realistically, if you need to include more magnesium in your diet wholegrains, nuts, vegetables (particularly leafy greens and seaweeds) and beans are excellent choices for everyday fare. Save the brownies for a treat! Magnesium deficiency is relatively common in the modern diet, probably owing to the consumption of refined products and the lack of minerals in synthetic fertilisers. Not getting enough magnesium in your diet can lead to headaches, fatigue, muscle cramps and feelings of anxiety. Magnesium helps maintain normal heart, muscle and nerve function and helps regulate blood sugar levels, blood pressure and metabolism. Keep in mind that moderate amounts of fat will help your body absorb nutrients and avoid over-consumption of caffeine, alcohol and dairy which will inhibit their absorbtion.

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low fat bean brownies

Ingredients (makes about 20 brownies)

50 g unsalted butter, roughly chopped

100 g dark chocolate, roughly chopped

¼ cup blackstrap molasses

½ cup unrefined cane sugar (rapadura / panela)

½ cup raw cashews

200 g soft cooked adzuki beans

3 eggs

1 tsp vanilla extract

pinch salt

½ cup light sift wheat flour

4 tbsp unsweetened cocoa, plus extra to dust

 

Method

1. Preheat oven 180°C. Line an 18 cm² pan with baking paper.

2. In a small saucepan gently warm butter, chocolate, molasses and sugar, stirring until the mixture is well combined. Cool slightly.

3. Pulse cashews in a food processor on high until they are the texture of rough sand. Add the adzuki beans and blend to create a paste, stopping to scrape down the sides a couple of times. Add the eggs, vanilla and salt and blend until the mixture is smooth.

4. In a mixing bowl combine the chocolate mixture with the bean mixture. Sift over the flour and cocoa and fold to just combine.

5. Pour batter into pan and bake for about 16 minutes, or until just set. Cool in pan on a wire rack. Cut into pieces when cool and dust with extra cocoa before serving.

 

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