2 days ago I decided to make a heathy version of some brownies naturally sweetened with dates instead of cane sugar. I had also read that you can make brownies with beetroot as an ingredient but was more intrigued with the idea of adding aduki beans instead. I didn’t have a tinned version of the beans and I had to therefore soak the dried beans overnight.( This recipe might necessitate some forward planning.) After soaking the beans for 10-12 hours you then have to boil them rapidly for 10 minutes and remove the scum that forms on top before allowing them to simmer for about an hour. Rinse and drain them and they’re ready to use.
Aduki beans have a sweet and nutty flavour and are used a lot in Asian cooking. They are one of the most nutrient -dense foods on the planet. They have a high mix of protein and fibre and are loaded with anti-oxidants. Just one cup contains 17 grams of protein and they also contain folate, potassium , magnesium and B vitamins. Best of all, due to their high fibre content, they take longer to eat, are energy dense ( fewer calories for the same volume of food ) and so they make one feel full for longer. For me, this is all the justification I need to eat a brownie that has this wonder food as one of its ingredients!
I used dark chocolate ( 70%) and organic cocoa powder but I didn’t have any ground almonds so I popped some almond bits into my treasured Nutribullet which did the trick.
Talking of which: I used the Nutribullet to pulverise some of the ingredients in the recipe and I kept opening it to add a little more liquid and to scrape down the sides (its initially quite a stiff mixture ). BIG mistake. In so doing, I inadvertently allowed small amounts to settle into the seal of the lid and so, when the mix looked smooth enough , I tried to open the lid and it was stuck fast. I tried everything to get it open, from hot water to damp cloths – even found an ancient jar opener in the disused section of the cutlery draw (that houses all those implements that will never see the light of day).All to no avail. I had to wait until my husband returned home late last night by which time I wasn’t in the mood to continue the baking process.
Alls well in the end and I made the batch with ease this morning. They are crisp on the outside, and slightly chewy and dense inside – exactly as brownies should be.
And the taste is heavenly.
Enjoy.
BROWNIES
100g 70%+ dark chocolate ( buy the best that you can afford )
80g coconut oil
30g natural cocoa powder
100g aduki beans
100g chopped, pitted dates ( Medjool if you can find them )
50ml coconut milk ( add a little more to moisten if necessary )
45g ground almonds
2tsp vanilla extract
Line and grease a small loaf tin or a foil container ( approx 20x12x5cm ). Turn on oven to 180’C/gas mark 4.
Melt chocolate and coconut oil on low heat ( on the stove or in the microwave ). Remove from heat and add the cocoa powder.
Put the aduki beans, the dates, ground almonds and coconut milk into a liquidiser powerful enough to blend the mixture until smooth. Add a little more coconut milk if necessary.
Beat the egg and vanilla essence together .
Add the bean mixture to the melted chocolate and mix well. Finally add the beaten egg and fold in well.
Pour the batter into the baking container and cook for approximately 25-30 minutes until you see cracks forming on the top. Don’t overbake because you want the brownies to be a little chewy.
Leave to cool down a little before cutting into squares.
Put in a well sealed container and keep them in the fridge.
Makes about 12 brownies.
