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桑巴舞团最高有感他们盛产黑豆咱就来做个黑豆布朗尼Black Bean Brownies

作者: 更新时间:2023-06-17 14:48:09 阅读:7904
最近看球赛太上头了,今天上半场巴西vs韩国就 4 :1,
巴西盛产黑豆,黑豆饭不喜欢吃,就来试试这款健康版的布朗尼吧,配料和操作都很简单,有手就可以!

是有视频的,但上传不了!

These Fudgy Black Bean Brownies are a decadent gluten-free dessert (and no one will ever guess that they’re packed with fiber-filled black beans!)
In addition to being gluten-free, a cup of black beans has about half the calories that a cup of all-purpose flour has, it’s got 20% of your daily iron, AND it has a slightly higher protein content (15g). Brownies make you strong like bull.

Nutrition Information
Serving: 1brownie
Calories: 117kcal (6%)
Carbohydrates: 16g (5%)
Protein: 3g (6%)
Fat: 5.3g (8%)
Saturated Fat: 1.5g (9%)

摘自https://www.liveeatlearn.com/black-bean-fudge-brownies/

用料

湿性材料 Wet ingredients
black beans 黑豆15-oz can
eggs 鸡蛋3
flavorless oil, like canola or sunflower 油(无重味的都可以)45 ml
vanilla 醋5 ml
干性材料
unsweetened cocoa powder 无糖可可粉30 g
sugar 糖120 g
baking powder 泡打粉½ tsp
salt 盐¼ tsp
finely ground or instant coffee 咖啡粉(速溶也可以)½ tsp
semi-sweet chocolate chips 烘焙巧克力豆60 g

桑巴舞团最高有感他们盛产黑豆咱就来做个黑豆布朗尼Black Bean Brownies的做法

  1. Preheat oven to 350 degrees F (176 C)
    烤箱提前预热175°C左右

    You’ll need to rinse, drain, and puree a can of black beans to make a good pasty base, then mix in the rest of your wet ingredients.
    此食谱视频里是买的罐头装的熟的黑豆,所以需要冲洗、沥干后捣碎成泥状基底,然后混合其余的湿成分。
    我们可以提前煮好黑豆,差不多需要200g~250g干黑豆

    In a separate bowl, mix together the dry ingredients. I like to throw finely ground or instant coffee in with the dries. They add a little something something.
    另取一碗,将干性材料混合在一起。咖啡粉可加可不加

    桑巴舞团最高有感他们盛产黑豆咱就来做个黑豆布朗尼Black Bean Brownies的做法 步骤1
  2. Mix the wets and dries separately to make sure everything gets mixed evenly.
    You can use one bowl, just be extra sure the baking powder is well mixed.
    If you’ve ever experienced a mouthful of baking powder due to uneven mixing, well, you’ll make sure things are mixed real well next time.
    你也可以直接用一个大盆,不提前混合好干性材料,依次加入这些配料,只要确保泡打粉这些干性和湿性材料混合均匀即可

    桑巴舞团最高有感他们盛产黑豆咱就来做个黑豆布朗尼Black Bean Brownies的做法 步骤2
  3. Grease an 8×8 or 9×9 inch pan, then line with parchment paper.
    准备个8/9英寸(20~23cm)烤盘, 刷上油,铺好油纸

    Pour in batter and bake for 30 to 40 minutes, or until the edges are visibly cooked and the center doesn’t jiggle much when you shake the pan (a toothpick may still come out a little gooey, that’s fine!)*
    Allow brownies to cool before cutting.
    倒入面糊,175度左右,烘烤30~40分钟,注意观察状态,
    四周熟透,晃动烤盘中间不会抖动,牙签插一下有点粘稠没关系!冷却后再切成块,这个随自己喜欢啦!

    桑巴舞团最高有感他们盛产黑豆咱就来做个黑豆布朗尼Black Bean Brownies的做法 步骤3
  4. I have this *condition* where I serve secretly healthy foods to unsuspecting eaters then ask them to guess the secret ingredient. And with this recipe, almost no one guesses the brownies are filled with beans!

    桑巴舞团最高有感他们盛产黑豆咱就来做个黑豆布朗尼Black Bean Brownies的做法 步骤4

小贴士

*For ultra-gooey brownies, remove brownies when the center still jiggles some. For firmer brownies, cook until toothpick comes out almost clean.
For brownies that are really thick, double the recipe and add 15 to 20 minutes to the cooking time.