I got my blood tested recently (as every good little vegan should) and it turns out that I'm low on iron. Not anemic, but low. So I've been doing a little research on plant foods that are especially good iron sources and incorporating them into my diet more, and also supplementing (hellloooo spirulina, you are my new best friend and I think you're amazing). These brownies are an example of this - they've got black beans, dates, black-strap molasses and pumpkin seeds, all of which are very good iron sources. And the fact that they're pretty damn yummy helps as well.
Black Bean Brownies with Pumpkin Seeds
1 can black beans, rinsed and drained
2 bananas
1/3 cup dates, simmered in enough water to just cover the bottom of a small saucepan until soft
3 tablespoons sugar
2 tablespoons black-strap molasses
1/4 cup cocoa
1 tablespoon cinnamon
1 teaspoon vanilla
1 pinch salt
1/2 cup oats
1/4 cup raw pumpkin seeds
1/4 cup chocolate chips
Preheat oven to 350 degrees. Spray or oil an 8 x 8 square baking pan. Place all ingredients except oats, pumpkin seeds and chocolate chips in a food processor and process until very smooth. Add the oats and process until well incorporated. Fold in the pumpkin seeds and chocolate chips. Pour into baking pan and smooth out surface with a spatula or something. Bake for 35-40 minutes. Let cool, cut into squares, and refrigerate. Enjoy!
They really taste best cold - fudgy and delicious!
Brownies as an iron rich food? You are a genius! I`ve never tried bean brownies, but I think now I am hooked.
ReplyDeleteyummy! I think i suddenly feel low in iron!!
ReplyDeleteWoah! These are weird! But they sound awesome!
ReplyDeleteDo you add the water the dates were simmered in to the batter?
ReplyDeleteYes you do - after simmering for a while, the dates combine with the water and become all mushy and homogeneous.
ReplyDelete