Protein Brownie Balls 3 Ways: Yams, Black Beans or Pumpkin
nutriFoodie’s summer cooking camps for kids just kicked off its first out of four weeks. This past week at Nature’s Kitchen Camp, we baked protein brownie balls made from yams, black beans and pumpkin puree (yes, you read that right!).Why, you ask?Adding yams and pumpkin into your brownies is a fantastic way to pack your dessert with vegetables. Yams and pumpkin nourish your body with fibre, vitamins and antioxidant properties due to their bright, orange colour. Worried about the colour? Don’t be; It’s masked by the cocoa powder so it will still look like a regular brownie!Packed with protein and fibre, black beans will provide a slightly different and chewier texture compared to the smooth texture that you’ll get from the pureed yams or pumpkin. The high fibre of the black beans and yams will actually keep you feeling full longer since it takes longer to digest. A dessert that satisfies your sweet tooth and your stomach – that’s a win-win in my books!Another star ingredient in this recipe is hemp hearts. Manitoba Harvest generously donated hemp hearts so that we could use them throughout our camps. Hemp hearts are so versatile and can be used in so many foods. For example, they can be used in smoothies, oatmeal, baking or as a topping on salads. Hemp hearts have a nutty flavour and are packed with protein and omega 3’s. We included them in our brownie ball recipe for this reason. Who said dessert can’t be delicious and healthy?!
Ingredients
Brownie Balls
- 2 cups yams chopped and boiled*
- 2 cups black beans rinsed*
- 2 cups pumpkin puree
- ½ cup oat flour more if mixture is too wet/loose - especially when using yams or pumpkin puree)
- ½ cup cocoa powder
- ½ cup hemp hearts divided
- 3 tbsp coconut oil
- ¼ cup Honey
- 1 tsp baking powder
- 2 tbsp flaxseeds ground
- 2 tbsp water
Chocolate Sauce
- ½ cup chocolate chips dark
- 1 tbsp coconut oil
Instructions
Brownie Balls
- 1. Mix the flaxseeds and water in a small bowl. Set aside. Preheat oven to 350 F.
- 2. In a small bowl, combine the flour with cocoa powder, hemp hearts, and baking powder.
- 3. In a large bowl, combine the coconut oil, honey, and flax egg. Add the yam/black beans/pumpkin puree.
- 4. Add the flour mixture to the wet ingredients and mix with hands to fully incorporate.
- 5. Form into 2 inch balls and place on a greased cookie sheet. Bake for ~20 minutes.
- 6. Drizzle chocolate sauce and hemp hearts and place in the freezer for a few minutes to cool.
Chocolate Sauce
- 1. Place chocolate chips and coconut oil in a microwaveable-safe bowl. Microwave in 30 second increments, stirring until completely melted.
- 2. Note: Use oven mitts to remove the bowl - it can get very hot!
Notes
* Use either 2 cups of yams, black beans OR pumpkin puree for ONE recipe!
If using black beans: Mash the black beans or puree in a food processor
If using yams: Chop the yam into cubes and place in a pot of boiling water. Boil for 20 minutes or until soft. Remove from heat and allow to cool. (Placing them in a freezer speeds the process)
If using pumpkin puree: Simply add the contents to the oil/syrup/flax egg mixture.
If using yams: Chop the yam into cubes and place in a pot of boiling water. Boil for 20 minutes or until soft. Remove from heat and allow to cool. (Placing them in a freezer speeds the process)
If using pumpkin puree: Simply add the contents to the oil/syrup/flax egg mixture.
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