If you can’t remember the last time you ate beans, you’re not alone. American’s consume three times LESS than what is recommended by the USDA for maximum health benefits. Diets including beans may reduce your risk of heart disease and certain cancers. Beans and other legumes are some of the most widely available, inexpensive and nutritious staple foods!
A nutrient-rich food, beans contain protein, complex carbohydrates, fiber, antioxidants, and important vitamins and minerals, such as folate, manganese, potassium, iron, phosphorous, copper and magnesium. The lean protein in beans helps maintain and promote muscle while beans’ complex carbohydrates provide a sustained energy source.
Bean cuisine can be very versatile and doesn’t have to be limited to bean soup. Beans can be prepared in breads, as a stuffing, casseroles and even in baked goods like brownies – check it out!
Black Bean Brownies
Makes: 32 (2-inch) Brownies
Recipe testers love these brownies, they are dark, rich and no one will guess they contain black beans.
- 1/2 cup cocoa
- 1/2 cup butter or margarine
- 2 cups white sugar
- 1 cup cooked black bean puree
- 4 eggs
- 2/3 cup all-purpose flour
- 1 teaspoon salt
- 1/2 teaspoon baking powder
- Preheat oven at 350 degrees.
- In a bowl mix cocoa, butter, sugar, black bean puree and eggs until well blended.
- Sift dry ingredients together and stir into wet mixture.
- Grease a 9 x13 inch pan with cooking spray and pour the batter into the pan. Bake for 40 minutes or until done.
- Frost with your favorite chocolate frosting
Recipe courtesy of the Northarvest Bean Growers, www.northarvestbean.org.