plant protein – Carrots & Cake

Seriously, yummy.

Earlier this week we talked to you about how excited we are that 2016 is the International Year of the Pulse. Hip hip hooray! In today’s recipe post we’re sharing an exciting brownie recipe that uses black beans. Yes, you read that right: BLACK BEANS. Please, don’t be scared – the results are amazing and dddddelish.

If you’re also making it a goal to experiment with new grains you’ll note that this recipe is actually wheat free. Instead, it uses oats. The original inspiration came from a fellow food blogger who we love, Chocolate Covered Katie. Our contributor Ceone had also made variations of the recipe in the past, so we wanted to share-share (what do they say? Sharing is caring). We made a few adaptations such as using applesauce to reduce the fat content and also decided to finely process the oats a bit more. The result is a brownie that resembles fudge but is still soft, a little gooey and chocolatey. All good things people. All good things.

From a nutrition standpoint, what I love about this dessert option is that it offers my clients an opportunity to still practice balance. In comparison to commercial or boxed brownies, this brownie is fairly low in sugar, offers up some fibre and protein which in turn will help you feel full for longer (that’s because fibre and protein are satiating). It’s totally the type of treat (or every day food) that really can be good for you.

All mixed up.

Before it goes into the oven.

After it’s been baked.

Okay, okay. Enough with the chatter. Recipe below:

Black Bean Brownies

Prep time

15 mins

Cook time

20 mins

Total time

35 mins

Serves: 12

Ingredients

1½ cups black beans, drained and rinsed
2 tbsp cocoa powder
½ cup quick oats or rolled oats
¼ tsp salt
⅓ cup maple syrup
¼ cup unsweetened applesauce
1 tbsp canola oil
2 tsp vanilla extract
½ tsp baking powder
½ cup chocolate chips

Instructions

Preheat oven to 350 F.
Place oats into the bowl of a food processor and pulse until it resembles coarse flour.
Add remaining ingredients except chocolate chips into a food processor and blend until completely smooth.
Fold the chocolate chips into the batter.
Place mixture into a greased 8×8 pan.
Optional: sprinkle extra chocolate chips over the top.
Cook the black bean brownies 20 minutes. Allow it to cool and set at least 10 minutes before trying to cutting into it. If they still look a bit undercooked, you can place them in the fridge overnight and they will magically firm up! Makes 12 brownies

These photos were taken by Ceone Dyck, 4th Year Human Nutritional Sciences student. To learn more about Ceone click here or follow her on Facebook.

– With Love, Carrots and Cake,

Beautiful photo captured by a fan of Carrots and Cake. Thanks Sleepwell Bedding!

During these warm winter nights, it’s nice to snuggle into bed with a warm mug of stew. Typically, stews centre around a cut or type of meat. They are full of body, flavour and oober satisfying. Now, as a huge proponent of plant based proteins I’m asking you: would you ever try a meatless stew? If the the answer is YES, then boy, you’re in for a treat!

Winter. Warm. Cozy. Perfection.

The quinoa stew is straight up not very pretty to look at. But heck, the flavours are amazing and it’s the kind of stew that doesn’t make you feel heavy. What more? It’s pretty much a one-pot-meal; this means no fussing over multiple dishes and skillets. Easy peasy. And, it’s great for freezing.

I enjoy serving this stew when we have house guests over. I assemble bowls that are full of fun toppings such as cheddar cheese, feta, green onions, tomato and avocados. Guests can top their bowl of stew with whatever they like; it’s always a hit.

Okay, okay, the recipe. See below!
Original recipe can be found here.

Black Bean Quinoa Stew

Prep time

20 mins

Cook time

20 mins

Total time

40 mins

Serves: 5

Ingredients

1 Tbsp extra-virgin olive oil
1 large onion, diced
1 large carrot, thinly sliced
1 red pepper, chopped
2 garlic cloves, minced
⅔ cup uncooked quinoa
3 cups low-sodium vegetable broth
2 - 14 oz cans black beans, drained and rinsed
2 tsp crushed red pepper
1 tsp cumin
¼ tsp black pepper
2 tbsp tomato paste
Juice of ½ lime
½ cup shredded white cheddar cheese
⅓ cup chopped fresh cilantro

Instructions

Heat oil in large saucepan over medium heat. Add onion and carrot and cook until softened, about 5 minutes. Toss in red pepper, cook for two minutes.
Stir in garlic and quinoa and toast quinoa until slightly fragrant, about 4 minutes.
Add broth, black beans, black pepper, cumin, and crushed red pepper. Add in tomato paste. Bring to a boil, reduce heat, and simmer until quinoa is tender, about 15 minutes. Stir in lime juice.
Remove half the soup, and carefully purée in food processor or blender until smooth (another option may be to use an immersion blender for approx 15 seconds). I prefer to only blend a portion for more texture.
Return to pan and heat 2 minutes. Divide among serving bowls and garnish with cheese and cilantro etc.