Black Bean Brownies

Another recipe that uses black beans (others include Black Almond Fudge and Red Velvet Brownies) to make chocolaty brownies. They are egg-free low in fat, using applesauce as a butter/egg/oil substitute. The original recipe from the Veggie Inspired website calls them Fudgy Mocha Brownie Hearts. I added in oats and reduced the liquid sweetener to they're a bit more substantial and not as fudgy as the ones from the original website. I didn't have a heart-shaped cookie cutter so mine are just plain squares! The instant coffee gives the brownies a subtle mocha taste.

Black Bean Brownies
Makes 8

Ingredients:
- 420g / 15oz / 1 can black beans (no salt added), drained
- 80g / 3oz oat flour
- 13g / 2tbsp flaxseed meal
- 20g / 4tbsp cocoa powder, unsweetened
- 1tbsp instant coffee (optional)
- 2tsp baking powder
- 1/8tsp salt
- 60g / 3tbsp agave nectar OR honey
- 112g / 4oz applesauce, unsweetened
- 2tsp vanilla extract

Method:

• In a large bowl, combine the oat flour, flaxseed meal, cocoa powder, baking powder, salt and instant coffee.
• Using a food processor, blend the drained black beans, agave nectar, applesauce and vanilla  into a smooth purée.
• Add the wet ingredients into the bowl and stir to combine.
• Pour the batter into an 8x8 baking pan or loaf tin, lined with parchment paper, and bake at 175C / 350F for 30 minutes.
• Remove from the oven and let the pan for 10-15 minutes as the batter will still be quite soft. 
• Transfer on to a wire rack and cool for another 20 minutes before slicing into squares. ENJOY!

Nutritional Information:

Quesadillas

A quesadilla could be described as the Mexican equivalent to a grilled cheese sandwich. Instead of bread, corn or wheat tortillas are used. Vegetables, meat and cheese are added in between the tortillas and grilled.

I made quesadillas using black beans, sweet corn, tomatoes, peppers and chicken. I added avocado and grated cheese on top which made them very super tasty. Due to the number of tortillas, avocado, cheese filling, two quesadillas are quite calorific - a substantial dinner. One could be eaten as a light lunch.

Quesadillas
Makes 4

Ingredients:
- 120g / 4oz tomato, chopped
- 85g / 3 oz pepper, chopped
- 85g / 3oz sweet corn
- 85g / 3oz black beans, no salt added
- 170g / 6oz chicken, cooked and shredded
- 2tsp taco seasoning (optional)
- 8 corn OR wheat tortillas
- 85g / 3oz avocado
- 56g / 2oz cheese, grated (I use 2% milk reduced fat)

Method:

• In a pan sprayed with cooking spray, cook the pepper, tomatoes, sweet corn and black beans for 3-5 minutes.
• Add the cooked chicken and taco seasoning and stir to combine.
• Spoon the mixture on top of four corn OR flour tortillas.
• Add the avocado and sprinkle with grated cheese.
• Place the remaining four tortillas on top and press down gently to compact ingredients.
• Grill for 5-10 minutes, flipping half way through if not using a George Foreman grill, until the cheese has melted and the tortillas are slightly toasted. 
• Cut into halves or quarters. ENJOY!

Nutritional Information:

Bean and Quinoa Burgers

A great vegetarian burger using two varieties of beans and quinoa. The added time required for drying out the beans and chilling the mixture in the fridge is worth it so that the burgers don't turn out all mushy.

Check out the other home-made burgers on my blog. I often use beans in my veggie versions and quinoa is a nice alternative to oats or potatoes.

Bean and Quinoa Burgers
Makes 4

Ingredients:
- 43g / 1.4oz quinoa, dry (~120g cooked)
- 840g / 30oz / 2 cans beans (I use black beans and black eyed peas), no salt added
- 40g / 1.5oz oats
- 30g / 4 spring onions, chopped
- 1tsp cumin
- 1/2tsp chili powder
- 1/2tsp paprika
- 1/4tsp garlic powder
- 1/4tsp ground black pepper
- 1 egg, beaten
- 45ml / 3tbsp aquafaba / bean liquid

Method:

• Cook the quinoa and transfer to a bowl and allow to cool.
• On a baking sheet lined with paper towels, dry out the beans and then roughly pulse in a food processor, leaving a little texture.
• In the bowl with the quinoa, add the oats, spring onion and spices.
• Combine the egg with the aquafaba and add to the bowl. 
• Add the bean mixture and stir everything together.
• Chill in the fridge for a few hours and then form into patties.
• Grill for 10 minutes until cooked. Serve with green vegetables, whole wheat burger buns and tomato paste. ENJOY!

Nutritional Information:

Red Velvet Brownies

Very similar to my Beetroot Brownies, this Red Velvet version uses black beans as well as beetroot. I used maple syrup in this recipe but I usually use honey as my liquid sweetener of choice. If using honey, I add a table spoon of water as honey is a little thicker than maple syrup.

Black beans are great in sweet treats - try my Black Almond Fudge for starters.

Red Velvet Brownies
Makes 12

Ingredients:
- 120g / 4oz oat flour
- 20g / 4tbsp cocoa powder, unsweetened
- 1/2tsp baking powder
- 60ml / 4tbsp coconut oil
- 60ml / 4tbsp maple syrup OR 60g / 3tbsp honey plus 1tbsp water
- 80ml / 3floz almond milk, unsweetened
- 1tsp vanilla extract
- 140g/ 5oz black beans, (I use no salt added)
- 240g / 8.5oz beetroot (I use no salt added canned beets)
- 40g / 1.4oz dark chocolate, chopped OR chocolate chips

Method:

• In a mixing bowl, combine the oat flour, cocoa powder and baking powder.
• Add the oil, maple syrup or honey, milk and vanilla.
• Using a food processor, blend together the black beans and beets and then add to the mixing bowl.
• Finally stir in the chopped chocolate / chocolate chips.
• Pour batter into a 8x8 baking tray lined with parchment.
• Bake in the oven at 190C / 375F for 25-30 minutes. 
• Allow to cool completely before slicing. ENJOY!

Nutritional Information:

Tomato Sauce with Black Beans

This is a really simple and quick sauce that has a sweet vinegar flavour. I use two kinds of tomatoes to give some additional texture - diced and petite diced - but any canned tomatoes and/or fresh ones will be fine. The sugars are all natural, from the tomatoes, and the black beans give a great serving of fiber - 8g in total.

Try it with my Sweet Potato Gnocchi:

Tomato Sauce with Black Beans
Makes 4

Ingredients:
- 400g / 14oz diced tomatoes, no salt added
- 800g / 28oz petite diced tomatoes, no salt added
- 425g / 15oz black beans, no salt added
- 66g / 4tbsp tomato paste
- 30ml / 2tbsp soy sauce, light
- 60ml / 4 tbsp apple cider vinegar

Method:

• In a large saucepan, add all ingredients and bring to a boil.
• Reduce heat and gently simmer for 10 minutes, until sauce has thickened.
• Serve with pasta, gnocchi or courgette noodles. ENJOY!

Nutritional Information:

On-the-Go Snacks - Savoury

Further to my On-the-Go Snacks sweet blog post, below are 10 savoury recipes.

These snacks or light lunch options can be easily prepared in advance, divided into portions and stored in the fridge until needed. They can be enjoyed cold so there's no need to reheat and eaten right out of the container. Perfect for when I'm on-the-go. Just remember a spoon or fork!

A full list of snacks can be found here.

On-the-Go Snacks - Savoury

Avocado and Tuna Salad

Cauliflower and Courgette Bake

Cauliflower Omelette

Kale Crisps

Low Calorie Coleslaw

Miso Black Bean Rice Mix

Quinoa Kale Kidney Bean Salad

Roasted Chickpeas

Simple Trail Mix

Vegetable and Quinoa Stir Fry

Black Bean Spaghetti Squash

Spaghetti Squash is a great vegetable to roast in the oven and then eat by itself, as a side dish, or mix with other ingredients for a tasty lunch or dinner. It's also a lighter and more popular alternative to spaghetti pasta, especially when watching carbohydrate intake.

It can be roasted in the oven within an hour. I usually set the temp. to 200C / 425F and roast cut-side-down on a baking tray for 40-45 mins. I then turn the squash cut-side-up for the last 5 minutes.
Lots of recipes call for olive oil but I find a light spray of cooking oil and some seasoning - ground black pepper - is perfect. Once the squash is tender, using a fork, the flesh can easily be scraped out in long strands. More black pepper seasoning,  plus a sprinkling of red pepper flakes and/or parsley is very complementary.

The recipe below bakes the squash in the oven using water which helps the speed of cooking. Spices and traditional Mexican ingredients (black beans, corn, jalapeño pepper, cilantro) are cooked in a pan and mixed with the spaghetti squash. The dish tastes great served warm but is also ideal as a cold on-the-go snack!

It's diary free, gluten and wheat free, vegetarian, high fiber and 100% delicious!

Black Bean Spaghetti Squash
Makes 4

Click HERE for a printable recipe card.

Ingredients:

- 950g / 34oz / 1 spaghetti squash, halved lengthwise and seeded

- 5ml / 1tsp olive oil

- 110g / 4oz red onion, chopped

- 30g / 1oz / 1 medium jalapeño pepper, minced

- 85g / 3oz red pepper, chopped

- 250g / 9oz black beans, drained (no added salt)

- 90g / 3oz sweet corn

- 1tsp chili powder

- 15ml / 1tbsp lime juice

- fresh cilantro, chopped (optional)

Method: 

Place the squash in a baking dish, cut-side-down. Add 1/2cup (120ml) water to the dish and cook in the oven at 190C / 375F for 30-40 minutes until the flesh is tender. Rake the flesh with a fork. Set aside.

Whilst the squash is cooking in the oven, in a pan heat the oil and cook the onion, jalapeño and red pepper and cook for 3-5 minutes. 

Add the black beans, sweet corn and chili powder and cook for another couple of minutes.

Stir in the cooked squash, lime juice and cilantro. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Red Kidney Bean Hummus

This hummus/dip recipe is just like my original hummus - which uses chickpeas - but I used a can of red kidney beans instead.
Other varieties I've previously made use black beans, black-eyed peas and cannellini beans (aka white kidney beans).

Red Kidney Bean Hummus
Makes 5 (65g per serving)

Ingredients:
- 440g / 15.5oz / 1 can red kidney beans
- 15ml / 1tbsp bean juice
- 15ml / 1tbsp oil
- 45ml / 3tbsp lemon juice
- 1tsp paprika

Method:

Drain the can of kidney beans, retaining 1 tablespoon of juice.

Add all ingredients to a food processor and blend together.

Spoon into a container for storage.

Serve with chopped vegetables or baked corn tortillas. ENJOY!

Nutritional Information:

Black Bean Oat Burgers

A quick and easy veggie burger recipe with just a can of beans, some oats, mushrooms, an egg, and some spices. Meat-free, low-fat but still 8g protein per burger and 6g fiber!

Other veggie burgers from my blog, plus a proper meat recipe too, are below:
Veggie Bean Burgers
Lean Ground Beef Burgers

Black Bean Oat Burgers

Makes 4

Click HERE for a printable recipe card.

Ingredients:

- 40g / 1.4oz oats

- 420g / 15oz / 1 can black beans, drained and rinsed (no added salt)

- 1 egg

- 2 clove garlic

- 112g / 4oz mushrooms, chopped

- 5g / 1tsp whole grain mustard

- 1tsp mixed herbs

- 1tsp chili powder

- 1tsp cumin

- ground black pepper

Method:

In a food processor, blend the oats, black beans, egg and garlic.

Add the mushrooms and blend to get a smooth mixture (this may have to be done in batches).

Transfer to a bowl and add the mustard, herbs and spices. Stir to combine.

Divide the mixture into four and form patties. Place on a baking tray and bake for 10 minutes in the oven at 175C / 350F.

If grilling, transfer to grill and cook for another 5 minutes. If baking, flip burgers and bake for another 5 minutes. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Black-Eyed Peas Hummus

Another 'hummus' dip but instead of using chickpeas or black beans, this recipes uses a can of black-eye peas and lime juice. I also had some fresh cilantro which I added instead of spices.

All three kinds of hummus dip featured in this blog are quite similar in their nutritional content - about 100 calories per ~65g / ~2oz serving. They don't have any cholesterol and contain less than 1g sugar, if any at all! 13g carbohydrates and 4-6g protein, with black-eyed peas offering a little more protein than chickpeas or black beans. The chickpea hummus has a little more fat, due to the 2tbsp olive oil. 1tbsp oil can be replaced with a tablespoon of bean juice or water to keep fat at 3g per serving.

I prefer to use canned beans with no added salt but sometimes I can't get all varieties of beans with low sodium. The black bean hummus only has 7mg sodium per serving whereas the other two dips have ~170mg per serving. No added salt makes a big difference in nutritional health and very little difference in flavour.

Black-Eyed Pea Hummus
Makes 5 (67g per serving)

Ingredients:
- 440g / 15.5oz / 1 can black-eyed peas
- 15ml / 1tbsp black-eyed peas juice
- 1 clove garlic, crushed
- 15ml / 1tbsp olive oil
- 45ml / 3tbsp lime juice
- 5g / 1/4cup cilantro, fresh and chopped

Method:
Drain the can of black beans, retaining 1 tablespoon of juice.
Add all ingredients to a food processor and blend together.

Spoon into a container for storage.
Serve with chopped vegetables. ENJOY!

Nutritional Information:

Miso Black Bean Rice Mix

I usually only eat miso as soup, but mixed with rice and black beans makes a great lunch which can be eaten hot or cold. The rice is tender like risotto and a little green veg together with the sweet corn makes it a well balanced nutritious meal.

Miso Black Bean Rice Mix
Makes 4

Ingredients:
- 7.5ml / 1/2tbsp olive oil
- 110g / 4oz onion, chopped
- 2 cloves garlic, crushed
- 5g / 1tbsp ginger, chopped
- 80g / 3oz kale
- 170g / 6oz pepper, chopped
- 170g / 6oz courgette, chopped
- 85g / 3oz sweet corn
- 425g / 15oz / 1 can black beans (no added salt)
- 45g / 1.6oz brown rice, cooked
- 30g / 2tbsp miso paste
- 120ml / 4floz warm water

Method:
In a pan, heat the oil and saute the onion, garlic and ginger for approx. 5 minutes until clear.
Add the vegetables, black beans and cooked rice.
Mix the miso paste with the 1/2 cup (120ml) warm water and stir into pan.
Cook for 5 minutes until veg is tender and liquid has been absorbed.
Serve hot or cold. ENJOY!

Nutritional Information: