It is a hot one in New England today. Scorchers like today just don’t make me want to bake, but I’ve been itching to try a black bean brownie recipe that my friend Kerri created. With the humidity though, not even a battalion of flying monkeys was going to make me turn on the oven! So, a little blitzing with a batch of black beans and a few yummy raw staples and a nifty, no bake, nut free brownie bite was born. My favorite bite was one I rolled with a few dried blueberries. If you like an earthy flavor, go for the buckwheat. Otherwise, try the GF oat flour for a mild canvas and a great bite of heart healthy oat fiber.
*nut free, gluten free, dairy free
No Bake Brownie Bites
1 cup oat flour (choose gluten free if you need it)
1 cup raw sprouted buckwheat flour *
a combination of both flours — buckwheat is earthy, oat is neutral
12 medool dates, pitted, about 1 cup
1-2 droppers of liquid stevia or a few more dates to taste
¼-½ cup cacao powder
1 ½ cups black beans, unseasoned (drained and rinsed if from a can)
¼ cup water
¼ cup coconut oil
Add ins of your choice – see end of recipe
In your food processor, pulse the pitted dates a few times until they start to break down and get like a paste. Add the black beans and process until smooth. Add the remaining ingredients and pulse until you get a ball of dough. You may need to add a bit more water or coconut oil depending on the moisture content of your beans and dates. The consistency we’re going for is something like a stiff cookie dough or play dough.
I like to line my small stone baking pan (8×6 or 8×8) with parchment paper, tip out the dough and press it firmly into the corners and then flat on the pan. Fold the parchment over the mixture and refrigerate it so it firms up a bit more.
Cut into ½ inch pieces. Now you can get creative… you can roll the pieces into balls like truffles and swirl them around in cocoa or cacao powder, cinnamon, coconut, chopped nuts, matcha powder, powdered berries. You can mix in dried fruit; dried blueberries and chopped dried cherries are my favorite. You can leave the bites as squares and drizzle with chocolate sauce or spread with a thin layer of ganache. Bottom line is that these are slightly sweet, fiber rich, heart healthy bites.
*To make sprouted buckwheat flour start with raw buckwheat groats. Soak them for about 2 hours, then rinse and drain. Let the soaked groats sit in a sprouting bag or a glass container (lightly covered with a clean cloth) overnight. Rinse the groats after 24 hours. If they are sprouting, great… if not, let them sit another night. Once the groats have nice sprout tails you can either set them on a baking sheet and let them dry before grinding them to flour or you can pop them in a dehydrator. If you have a dehydrator, you’ll know what to do with it. Otherwise, rinse the sprouts gently and drain them, then lay them on a baking sheet and let them dry out overnight. You may need to stir them or flip them to help them dry evenly. I used about 1 ½ cups of sprouted buckwheat groats to get my 1 cup of flour. A clean coffee/spice grinder makes quick work of this job, but a food processor will work too.
- thinly sliced red cabbage with grapefruit, pickled ginger and a splash of rice wine vinegar
- a few handfuls of seasonal greens