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On a whim the other day I bought black bean flour. I cook with beans often, you know about 4 days a week. I have used chickpea flour but never black bean flour. Black beans are very low in saturated fat, cholesterol and sodium. Black beans are also a good source of protein, iron, thiamin, magnesium, phosphorus and manganese, and a very good source of dietary fiber and folate.
I am a huge fan of the black bean. It is delicious and versatile but what was I supposed to make with black bean flour? The package has a few suggestions:
Black Bean Flour is stone ground from rich, hearty black beans and makes a low fat Vegetarian Bean Dip or Burrito Filling in only 5 minutes. It’s ideal for enchiladas, burritos, tacos and more. The recipes for Bean Dip, Burritos, and Taco Pizzas are included on the package.
Good idea but not my first thought. Why not just add it to all baked goods to boost the nutrient density in pancakes, muffins, cakes, and cookies. Black bean flour can be used to substitute 25% of a gluten free flour mixture to increase the protein, fiber and iron content.
I set out to use black bean flour to boost the nutrient content of my gluten free flour mix. I made allergen free chocolate chip banana muffins. They are delicious! This recipe will definitely make the cut for batch baking for school snacks. These muffins are vegan (therefore dairy and egg free), gluten free, peanut and tree free. Don’t let all the ‘free’ lingo intimidate you. These protein packed, fiber filled muffins are full of flavour and moisture.
Each muffin contains 5g of fiber and 5g of protein!