Do you want a dessert that is delicious, sweet, and healthy? You’ve found it here. Find out the secret ingredient that no one will taste that make this recipe healthy! This secret ingredient has fiber, protein, and vitamins and minerals.
If you’ve seen my Instagram feed – you’ve probably noticed a lot more dessert pictures than anything else. That’s because I’ve been on a sugar-high this week! I’ve been eating a lot of desserts – so why not add something healthy into something not so healthy? This week, I decided to make a dessert that is healthy by adding one simple secret ingredient. You may even already have it in your pantry. The secret ingredient was such a hit – my husband ate one every day, and he had no idea what was in the brownies.
The Secret ingredient in brownies
You’ve probably guessed the secret ingredient by now. Yep, the secret ingredient is lentils. Lentils, also called pulses are like the long lost legume no one talks about, but lentils are, and always will be, a nutritional powerhouse. In just one cup of lentils, it has more than half of your daily intake of fiber, and close to 20g of protein! That’s more protein than a typical protein bar (and without protein isolates or protein concentrates)! Lentils are also high in iron, so for vegetarians seeking iron from non-meat alternatives, look no further. Lentils are also high in other nutrients such as potassium, vitamin A, vitamin C, calcium, vitamin B6, and magnesium. That’s a lot of nutrition jammed packed in just 1 cup!
Why lentils in brownies?
It’s one of the most versatile plant-based proteins around. Instead of consuming protein from protein bars, try adding lentils to your brownie, smoothie, or even pasta dish. Plus, lentils are incredibly quick to make for busy people. For instance, the average cooking time for whole lentils takes 15-20 minutes while split lentils take 5-7 minutes! Plus, to store pulses, it’s ridiculously easy. In fact, stored in the refrigerator with an airtight container, lentils stay fresh for up to 1 week, or 3 months in the freezer.
Healthy Food Swaps with Lentils
It’s simple to add 1/2 cup to a 1 cup of lentils to your diet daily with a few simple tips.
Here are just a few ideas:
1) Cut half your oil or butter in baked goods and swap out for lentil puree (*see recipe on how to make lentil puree below).
2) Add 1/2 cup of cooked lentils to your salad.
3) Add 1/2 cup of cooked lentils to your ground meat.
4) Add 1/2 cup of cooked lentils to your morning breakfast.
5) Add 1/2 cup of cooked lentils to your next pasta dish.
6) Add 1/2 cup of cooked lentils to your smoothie for a protein boost!
White Chocolate Brownie with Lentils
- 1/2 cup butter melted
- 1/2 cup lentil puree *
- 3/4 cup cocoa powder unsweetened
- 1 1/2 cup sugar
- 3/4 teaspoon salt
- 3 large eggs
- 1 tsp vanilla extract
- 1 cup of all-purpose flour
- 3/4 cup white or dark chocolate chips
- 1 cup walnuts or pecans chopped
- Preheat the oven to 350F. Grease a 9 x 13 pan, set aside.
- Using a large bowl, mix butter, lentils, cocoa, sugar, and salt until well combined. Stir in one egg at a time.
- Add vanilla, flour, chocolate chips, and walnuts. Mix until combined.
- Pour brownie mixture into greased pan. Spread evenly with a spatula. You can sprinkle more nuts and chocolate chips on top. Bake for 25-30 minutes or until a clean toothpick inserted in the middle comes out clean.
What do you think about lentil puree in brownies? Share your thoughts below 🙂