Black Bean Cookies

by Bethany Vessey, Registered Dietitian on November 1, 2012

It is not often that we find a treat that is not only delicious but also relatively healthy! These little cookies not only have the ability to curb that sweet tooth but with their high fiber (30%) and decent protein (12%) content they also have the ability to not raise your blood sugars as fast as those chocolate chip cookies would! I dare you to give these delightful little treats a try!

These cookies were adopted from the tastespace.wordpress.com blog. We made them for our “How Sweet It Is” October Nutrition Seminar with Dr. Carolanne Nelson and I also made they with my Soaring Eagles Weight Loss Group in Charlottetown. EVERYONE LOVED THEM!!! So you can be confident that they have been tried and tested.

The weight loss group I work with wanted a healthy snack option and I was hoping to find a yummy black bean brownie or tort recipe, which I had never made before but had heard lots about. Although I was able to find many, to my surprise I was not able to find one that had a descent nutrition profile. Many were close too 200kcal/brownie, if not more, and had as much as 1 1/4 cup of sugar, 2 eggs and 1/3 cup oil, and needless to say they were not that high in fiber and way too high in fat and sugar. I was very disappointed. If anyone has a healthy black bean brownie recipe that they feel would put these cookies’s nutrition specs to shame please share!

When I make these again I am going to make them as a brownie! Even though they would likely only make 12 brownies; at 116kcal, 4.6g of fiber, and 3.4g of protein/brownie, I will not feel guilty about having one as a treat.

We hope you enjoy these cookies! Be sure to share your thoughts!

Black Bean Chocolate Cookies

1.5 – 2 cups cooked black beans, very soft (or one 19 oz can drained and rinsed)
2 Tbsp coconut oil (no need to melt – can substitute margarine or butter)
1/3 cup cocoa powder
¼ tsp coarse sea salt
1/3 cup maple syrup (or honey or agave. If you use a powder sweetener, add 1/3 cup water)
2 Tbsp ground chia seeds or ground flax seeds
1 tsp vanilla extract
1/3 cup chopped dark chocolate (80% or higher)

1. Preheat oven to 375F. Line a baking sheet with parchment or a silpat

2. Mix chia/flax seeds, maple syrup and vanilla in a small bowl and set aside

3. Place drained and well-rinsed beans, coconut oil, cocoa and salt in a food processor and blend until well combined.

4. Add the liquid ingredients and pulse to incorporate. The batter will be quite liquid-y but still hold together. Remove blade from the food processor and add chopped chocolate . Fold to incorporate.

5. Spoon cookie batter onto lined baking sheet ~ 1Tbsp in size (if using a small cookie scoop, will get twice as many cookies). Using the back of a spoon, flatten top of cookies slightly as they will not spread when baking. Bake for 15-25 minutes until the edges begin to brown. Cool before eating. Store in the fridge.

Makes 24 – 1 Tbsp cookies, or if using a small cookie scoop, makes 50 cookies.

If you get 24 cookies, each cookie made with maple syrup has 58 kcal, 7.9 grams carbohydrate, 2.3 grams fiber, 1.7 grams protein, 2.5 grams fat.

If you get 50 cookies made with maple syrup, each has 28 kcal, 3.8 grams of carbohydrate, 1.1 gram fiber, 0.8 grams protein, 1.2 grams fat

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