Black Bean Brownies

Want to add more fiber to your diet? These brownies are a little more healthy for you and contain a whole can of black beans! They also make a moist fudgey brownie-- my favorite!

Total time: Prep: 15 min. Bake: 20 min. + cooling
Makes: 12 servings





Ingredients:
-1 can (15 ounces) black beans, rinsed and drained
-1/2 cup semisweet chocolate chips; divided
-3 tablespoons canola oil
-3 eggs
-2/3 cup packed brown sugar
-1/2 cup baking cocoa
-1 teaspoon vanilla accract
-1/2 teaspoon baking soda
 -1/8 teaspoon salt

Directions:   

Place the beans, 1/4 cup chocolate chips and oil in a food processor; cover and process until blended. Add the eggs, brown sugar, cocoa, vanilla, baking powder and salt; cover and process until smooth.

Transfer to a 9-in. square baking pan coated with cooking spray. Sprinkle with remaining chocolate chips. Bake at 350° for 20-25 minutes or until a toothpick inserted near the center comes out clean. Cool on a wire rack. Cut into bars. Yield: 1 dozen.

Nutrition Facts:

1 brownie equals: 167 calories, 7 g fat (2 g saturated fat), 53 mg cholesterol, 131 mg sodium, 24 g carbohydrate, 2 g fiber, 4 g protein. 

Diabetic Exchanges: 1-1/2 starch, 1 fat.

Source: http://www.tasteofhome.com/recipes/black-bean-brownies

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Red Beans and Rice Burgers

These veggie burgers are tasty, and are packed with fiber! Beans and rice also make a complete protein for all those vegetarians out there! 

Total time: Prep: 20 min. Cook: 10-12 min.
Makes: 4 servings (4 burgers)








Ingredients:

• 1 15 ounce can no-salt-added red kidney beans, rinsed and drained or 1-3/4 cooked red kidney beans
• 1/2 cup finely chopped onion
• 1/4 cup finely chopped celery
• 1/4 cup soft whole wheat bread crumbs
• 2 tablespoons snipped fresh cilantro
• 1 clove garlic, minced
• 1/2 teaspoon dried oregano, crushed
• 1/2 teaspoon ground cumin
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 3/4 cup cooked brown rice
• 4 whole grain hamburger buns, split and toasted.
• Light mayonnaise, fresh spinach leaves, tomato slices, and/ onion slices (optional)

Directions:   

1. In a medium bowl coarsely mash beans with a potato masher or fork. Stir in onion, celery, bread crumbs, cilantro, garlic, oregano, cumin, salt, and black pepper. Stir in rice.
2. Shape the bean mixture into four 1/2-inch-thick patties.
3. Preheat a grill pan or large skillet over medium heat. Add patties to pan or skillet. Cook for 10 to 12 minutes or until heated through, turning patties once.
4. Serve burgers on toasted hamburger buns with light mayonnaise, spinach, tomato, and/or red onion, if desired.

Nutrition Facts:

Per serving: 
• 253 kcal cal., 
• 2 g fat
 
• 392 mg sodium, 
• 48 g carb., 
• 12 g fiber,
• 5 g sugar, 
• 12 g pro.

Source: http://www.bhg.com/recipe/sandwiches/red-beans-and-rice-burgers/

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