Ok, so I know you’re probably thinking, “Lentils in a brownie?!?!” I kind of wondered the same thing, but trust me, they are delish! You can’t even tell. Still every bit chocolatey, moist and delicious! This recipe was originally from www.lentils.ca. I tried it out a couple of different times with different amounts of sugar and still found that it was pretty tasty with half of the sugar! If you like something a bit sweeter, feel free to adjust accordingly. Lentils are high in soluble fiber which can lower cholesterol, help manage blood sugars, and even help you manage appetite and cravings. They are also a great source of iron.
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Lentil Walnut Brownies
- Total Time: 32 minutes
- Yield: 18 1x
Description
Your old school favorite brownies with some extra nutritional umph. Still rich and gooey, enjoy the extra fiber and protein from smooth blended lentils!
Ingredients
- ½ cup butter ( I like to use grass fed, can replace for plant-based alternative)
- 1 cup canned lentils, drained, rinsed and pureed
- ¾ cup cocoa
- 1 cup sugar of choice
- ¾ tsp salt
- 3 eggs (can sub for flax or chia egg)
- 1 tsp vanilla
- 1 cup all purpose whole wheat flour
- 1 cup chocolate chips
- 1 cup walnuts (optional)
Instructions
- Melt butter; mix in lentil puree, cocoa, sugar and salt. Add eggs, one at a time. Mix in vanilla, flour, chocolate chips (and walnuts).
- Bake in a greased 9 x 13 pan at 350° F (175° C) for 22 minutes or until a toothpick inserted in the centre comes out clean.
Notes
Lentil Puree: Place cooked or rinsed & drained canned lentils into a food processor. For every 1 cup lentils, add ¼ cup water. Blend to make a smooth puree with a consistency like canned pumpkin. If needed, add additional water 1 tbsp at a time.
- Prep Time: 10 minutes
- Cook Time: 22 minutes
- Category: Desserts
- Method: Baked
- Cuisine: European
Keywords: healthy treats, comfort food remix, brownies
Nutritional information
- Per Serving (1 brownie)
- Calories 237.6
- Protein 3.4g
- Carbohydrates 38.3g
- Fibre 2.6g
- Sugars 13.9g
- Fat 9.7g
- Cholesterol 27.3mg
- Potassium 136.7mg
- Sodium 181.7mg
- Vitamin A 8%
- Vitamin C 0%
- Calcium 2%
- Folate 5%
- Iron 15%
- Zinc 4%
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![This might be controversial but let’s talk about sugar [AD].
As a dietitian it boggles my mind how much misinformation (and fear mongering) there is out there, especially when it comes to sugar. Let’s talk about 3 of the most common misunderstandings I hear.
❌ It’s not sugar addiction. ✔️It’s sugar *restriction*
Did you know that the majority of studies done on “food addiction” were actually conducted on subjects that were restricted or deprived from food. Why is this important? When we are deprived of food in general or something specific like sugar, our body’s natural response is to actually crave it more. It’s psychology 101.
❌ Sugar does not cause hyperactivity. ✔️It provides Energy
Sugar is simply carbohydrates broken down into their simplest form (aka the form we use for ENERGY!). Of the 3 macronutrients (carbs, fat & protein), carbs are broken down into energy the fastest which means you feel it quicker. So that burst of energy you’re getting after eating a piece of chocolate? It’s just your body doing its job.
❌ Sugar isn’t toxic. ✔️It’s food.
Okay this one drives me crazy. Saying something is toxic, is saying it’s poisonous. Sugar is a food that our bodies can digest and convert into energy. There are many forms of sugar and it is one source of fuel for our bodies. You don’t need to call poison control when you eat it, so stop saying it’s toxic.
Do you agree or disagree? Let me know in the comments below and follow @lindsaypleskot for more no BS nutrition talk.
#makefoodfeelgood](https://www.lindsaypleskot.com/wp-content/uploads/sb-instagram-feed-images/346822580_255519153657568_2366306558727283355_nfull.jpg)
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