I’ve long soaked and cooked my own legumes to reduce gas-causing galacto-oligosaccharides.
The method is time consuming though, so I do a big batch all at once, and then freeze them in mug sized amounts for use. Then they’re on hand when I want to make some hummus before school or whip up a quick batch of brownies at short notice.
I simply rinse in cold water for a few minutes until they’re no longer stuck together, and we’re good to go.
My daughter prefers these Black Bean Brownies to chocolate cake.
- 3/4 cup rolled oats
- 1/4 cup shredded coconut (optional)
- 1.5 cups cooked, soaked black beans (or a well rinsed can)
- 2 tbsp cocoa or cacao
- pinch salt
- 1/3 cup sweetener – pure maple syrup/agave nectar/rice bran syrup/raw honey
- 1/4 cup healthy fat – coconut oil/vegetable oil/peanut butter (I’m going to try full fat greek yoghurt next time)
- 2 tsp pure vanilla extract
- 1/2 tsp baking powder
- 1/3 cup chocolate chips (I use 80% dark chocolate roughly chopped with a knife)
Preheat oven to 180C
Measure rolled oats (and coconut if using) into a food processor or blender. Pulse until consistency of breadcrumbs.
Add other ingredients except chocolate chips.
Blend until completely smooth and the consistency of warm peanut butter. If it seems a little runny add a bit more coconut or oats.
Fold in chocolate chips. (I sometimes forget this step but my daughter doesn’t seem to notice).
Pour into greased flat pan. You can sprinkle more chocolate chips on top but I find it unnecessary.
Bake 15-18 minutes until firm to the touch.
Allow to cool, then refrigerate (overnight is best) to firm up.
Cut into servings. I make mine about the size of ice cubes and freeze to pop into school lunches as a sweet treat.
The recipe is based on Chocolate Covered Katie’s No Flour Black Bean Brownies Photo by Alisa Anton on Unsplash.