Vegan/Gluten-Free Black Bean Brownies

I normally avoid "healthy" adaptions of baked goods like the plague, on the grounds that they're usually only marginally better for you in reality, or not worth eating after the sheer amount of change to the original recipe making them a veritable Frankenstein of the trendy superfoods-du-jour. Or both. I especially abhor "skinny" versions of recipes for many reasons, mostly coming down to my hatred for the prevalent thinness-obsessed culture. But I digress! Healthy recipes are certainly a good thing, provided that a) they're supposed to be that way and not merely butcherings of classic recipes with less fat/sugar/more kale n' quinoa and b) actually taste good!

I was very suspicious of the idea of a healthy brownie from the start, but the thing about these is, I trust the presence of black beans to be a good idea. After all, I love all kinds of bean-filled sweets. Anko paste in mochi, red bean fritters and mooncakes, mung beans and black-eyed peas as well. I've even read some european recipes using white beans as a peasant-friendly, economical filler ingredient, and I hope to try that one day as well. A brownie with black beans didn't seem like such a bad idea, especially if it was promised to be moist and fudgey (my preferred state of brownie).

These are far from one-trick ponies. They don't only have the protein kick of black beans (and the fibre!) but also are both vegan and gluten-free. You can easily make them without nuts, too. The cocoa powder completely replacing flour makes them very chocolatey despite the absence of actual chocolate. The flaxseed binding them in the place of egg adds omega-3s to the mix. They're very accommodating to unrefined sugar, too. You can really use any oil you like to bake with- but a nut oil is the best in my opinion. I used almond. Along with the walnuts, they ensure that these brownies are moistened with only the healthiest of lipids.

And they really are nice and moist! While not really much like a typical brownie, they've got a nice chocolatey taste and go down great with a cup of tea. I won't be stopping my search for the perfect (butter-containing) brownie anytime soon, but these are going to the permanent collection of recipes-to-return-to. Even if you're skeptical, try them out- they're definitely tastier than a protein bar and far cheaper to make. It's good for you and tasty. Fantastic.

Black Bean Brownies
Adapted from Minimalist Baker

1 3/4 C. Cooked black beans, drained and rinsed if from a can
3/4 C. Cocoa powder
2 TBSP Ground flaxseed
5 TBSP Water
3 TBSP Coconut oil, or other favoured vegetable/nut oil (e.g. walnut, almond)
1/4 Tsp. Salt
1 Tsp. Vanilla
1/2 C. Fine raw cane sugar 
1 TBSP Agave syrup
1 1/2 Tsp. Baking powder
1/3 C. Walnut pieces, or chocolate chips

Preheat oven to 180℃.

Line a muffin tray with paper cups, or grease with oil. Combine water and flaxseed in food processor and let sit about 10 minutes.

Add the remaining ingredients (except for the toppings) and blend well. Make sure there's no bean pieces left whole. You might want to add a tablespoon or two of water if it is too sticky.

Distribute between muffin cups with a spoon. Push any nuts or chips into the top with a spoon. Bake for about 25 minutes.

Let cool in pan for half an hour before removing.

On the Preparation of Lupini Beans

A while ago, I bought some lupini beans out of curiosity. I had never eaten them before, but figured that they wouldn't be so different from other large, pale beans- I'd cook them in tomato sauce or the like. But after boiling them, I found myself corrected- they were bitter as Hell and very firm, too. No matter how long I boiled them, they wouldn't get soft or lose that bitter taste.

So, I turned to the internet. I was surprised to learn that this ancient bean beloved by the Romans centuries back has an issue with alkaloids- bitter, toxic compounds that make the bean inedible without proper preparation. Considering that I now had a kilogram of boiled, uneatable beans, I was very eager to know what I had to do to make them taste good. The general theme of the many guides that I saw was to gradually draw the alkaloids out by repeatedly soaking the boiled beans in water over the course of about a week.

So, I did. I changed the water 5 or 6 times a day, rinsing the beans thoroughly in between, keeping refrigerated at night. On the sixth day, the beans seemed just about ready, but I boiled them one more time to make sure. I then soaked them in salted water (about 2-3 TBSP for the kilo of beans) and topped them with a broken-up dried red chili, a spoonful of oregano flakes, and a jar of black olives. I refrigerated the whole lot overnight and, in the morning, found my efforts finally rewarded.

At first, they didn't seem like much. But they really are addictive- popping them into your mouth out of their tough skins is oddly satisfying (though I like them skins and all), and they have a subtle flavour unlike any other bean that goes very well with the olive brine and pepper. They also have a fantastic firm texture despite the days of boiling and soaking. 

Lupini beans are high in protein and fibre, to boot. It makes them a pretty ideal snack, and though they can often be purchased ready in jars, I find that the home-prepared ones are slightly better since they don't need an acidity regulator. Try them yourself- there isn't much active work involved, just rinsing and draining, and the reward is delicious and nutritious.

How to Prepare Lupini Beans

1. Soak overnight.
2. Boil until tender but firm, about 45 minutes.
3. Drain and cover with water.
4. Change water 4-5 times a day for 5-6 days, or until all bitterness is gone. In between water changes, rinse beans for about 30 seconds at a time in a colander.
5. Give one last quick boil of about 15 minutes. Drain and cover with water that's salted to taste, and any other desired flavourings:

• A jar of olives added to the brine
• A couple of spoons of red chili flakes, dried oregano, or other herbs and seasonings

Vermillion Veggie Burgers, Cinnamon-Cumin-Ginger Sweet Potatoes & Nutty Garlic Sauce

I've been experimenting with TVP recently- it seems like such a retro, hippie, first-wave vegetarian thing, but it's rightful in its longevity. It's very versatile and adds texture and protein to any number of vegetarian foods, including veggie burgers.

I made these with leftover pink beans, some TVP and quinoa flakes for a high-protein burger. I can't stand it when a meat substitute lacks any of the protein of the original thing- so I continue my search for how to make more sustainable protein-rich foods. These burgers also contain grated carrots for moisture and colour, which in combination with the paprika makes them vermillion-hued. I topped them with breadcrumbs and hazelnut flour for some crispiness and toasty flavour.

Instead of buns, I used slices of sweet potato roasted with cumin seeds, lemon olive oil, ginger and cinnamon to layer over and under the burgers. Even without the burger, though, they're a delicious side dish. Then again, I love all things cumin.

I also made a sauce from almond butter, vegan nut-based yogurt, and garlic to give a cool, creamy, tangy condiment to go with the burgers. It goes very well with the burgers, provided you can find nut yogurt. If not, you can use regular yogurt, or premade vegan mayonnaise. I also served them with red onion, lettuce, tomato, pickles, olives and hot peppers for a complete meal.

While my search for a replacement for the classic burger continues, these are delicious, colourful, healthy fare. They look nice when composed, too.

Vermillion Veggie Burgers

1 C. Pink beans or pinto beans
1/2 C. Quinoa flakes or quick-cook oats
1/4 C. TVP
1/2 Tsp. Salt
1 Egg, or equivalent egg replacer (to make it vegan!)
1/4 C. Water
1 Tsp. Dried oregano
1 TBSP Smoked paprika
1 Tsp. Coriander
1/2 Tsp. Cumin
1/4 Tsp. Cayenne
1/4 Tsp. Mustard
1 1/2 C. Grated carrots
2 TBSP Ketchup
1 TBSP Vegetarian hoisin sauce or 1 Tsp. Worcestershire sauce
1/3 C. Olive oil
1 TBSP Ground flaxseed
1 Medium onion, diced
3 Cloves of garlic, minced

Soak beans overnight in 6 C. of water. Cook for about an hour, until completely tender.
Mix all and mash together with a potato masher, or by hand, until a somewhat sticky mix forms. Shape into 9 patties and refrigerate for 20 minutes. Preheat oven to 230℃.

For the Topping:
1/4 C. Hazelnut flour
1/4 C. Breadcrumbs
Oil, to brush
Salt and pepper, to taste

Brush patties with oil and sprinkle with hazelnut flour and breadcrumbs. Add a quick dash of salt and pepper. Bake until the topping is browned, about 20 minutes.

Sweet Potatoes with Cumin and Ginger

4 Large sweet potatoes, peeled and cut into slices 1 cm thick
1 TBSP Cumin seeds
1 TBSP Lemon-infused olive oil, or 1 TBSP olive oil and the zest of half a lemon
1 TBSP Ginger, grated finely
1/2 Tsp. Salt
1/2 Tsp. Cinnamon
1 TBSP Canola or safflower oil

Mix all but the sweet potatoes and 1/2 TBSP of the canola oil. Use the reserved oil to coat a aluminium foil lined baking tray. Preheat the oven to 230℃.

Use a silicone brush to coat the sweet potatoes evenly with the spiced mixture. Try to arrange on the baking tray for minimum overlap. Bake for about 15-20 minutes, or until cooked through.

Nutty Garlic Sauce

2 TBSP Roasted almond or hazelnut butter
1/2 C. Nut milk yogurt, or plain yogurt
3 Cloves garlic, minced
1 TBSP Lemon juice, or 1 Tsp. Rice vinegar
1/2 Tsp. Cumin
Black pepper and salt, to taste
Spring of thyme, minced

Whisk all together until smooth. Refrigerate until ready to use.