Sourdough Black Bean Brownies: High-Protein and Gut Friendly
It’s chocolate o’clock, but make it gut friendly!
I’m always looking for healthier ways to satisfy my chocolate cravings and have experimented with numerous protein brownie recipes over the years, often incorporating black beans for their nutritional perks. This time around, I wanted to also maximise the gut health benefits whilst finding a new tried-and-true way of using up my overflowing sourdough discard.
A gut friendly twist on black bean brownies
Black beans are a nutritional powerhouse. Bursting with plant-based protein, fibre, and essential nutrients, black beans give each square a nutritious boost, so you can truly indulge guilt-free!
Whilst this Sourdough Black Bean Brownie recipe might not conform to the typical gluten-free black bean brownie mould, it’s a tasty, protein packed and gut friendly option for those who can tolerate gluten. And for the GF folks, this recipe could still be an option if you can get your hands on gluten-free sourdough starter.
Ageing Gracefully: Brownies that get better with time!
What makes these brownies stand out is their unique texture – not too cakey, not too dense, but just the right blend of moistness and melt-in-your-mouth goodness. Each bite delivers satisfaction without overwhelming sweetness or heaviness and only get better with time.!Give them a few days to reach their peak flavour and texture, and you'll be rewarded with a dessert even more delightful than fresh from the oven. Perfect for make-ahead plans or on hand dessert after a busy day.
For an elevated brownie experience, serve them warmed up with a dollop of creamy ice cream and a handful of fresh berries. The contrast of warm, gooey brownies against cold, velvety ice cream and tart berries gets me going every time!
Sourdough Black Bean Brownies: High-Protein and Gut Friendly
Servings: 16 | Prep: 10 mins | Time: 25-30 mins
Ingredients
1 can (420g) black beans
3 large eggs
100g sourdough discard
1/2 cup (120g) butter, melted
½ cup (150g) almond butter
1 tsp vanilla bean paste
⅔ - 1 cup (120-200g) brown sugar
1 tsp instant coffee
¼ cup (30g) cocoa powder
½ tsp bi-carb soda
1 tsp salt
½ cup (100g) dark chocolate chips
Method
Preheat your oven to 180°c and line a 9x9 square pan with baking paper.
Strain and rinse the tinned black beans. Add the beans and eggs into a blender and blend until a smooth liquid.
Pour the blended liquid into a bowl and add the rest of the wet ingredients; sourdough discard, melted butter, almond butter, vanilla bean paste and brown sugar.
Mix until well combined before adding the adding the dry ingredients; instant coffee, salt, cocoa powder, bi-carb soda.
Add your chocolate chips and any other add-ins of your choice.
Pour the batter into the prepared pan.
Bake for 25-30 mins. The top should be slightly cracked and a skewer should come out with a slightly wet crumb when inserted. It’s best to keep these on the slightly undercooked side to achieve a less cakey brownie.
Transfer the brownie to a cooling rack before slicing.
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Yes. If you are sugar conscious, you can easily decrease the sugar to 2/3 cup or reduce/omit the chocolate chips.
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If you don't have/like almond butter, you should be able to substitute in another nut butter. Just keep in mind that something strong like peanut butter will impact the flavour.
If you’re allergic to nuts, you could try something like coconut butter. However, I haven not tried this myself so can’t vouch for the results.
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I like to store these in the fridge to emphasise the dense and gooey aspect of these brownies. They should keep well for ~4-5 days.
If you prefer to leave them at room temperature, just make sure they’re in an airtight container and try to consume them within the first 3 days.
If you live in a hot / humid environment, I would recommend against this. The high moisture content of these brownies tolerate an Australian summer.
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These brownies reheat really quickly. Simply zap in the microwave for 10 second intervals.
