Découvrez ce brownie chocolaté, sain et moelleux, qui allie saveur et bienfaits ! Conçu sans lactose ni beurre, il vous apportera un plein de protéines et de douceur. Parfait pour une collation gourmande et saine.
Pourquoi vous allez adorer cette recette de brownie aux protéines ?
- Santé et plaisir : Ce brownie est sans lactose et riche en protéines, idéal pour une collation équilibrée.
- Simple à préparer : Quelques étapes simples pour une recette rapide et efficace.
- Sans farine : Adapté aux régimes sans gluten avec une alternative en farine de pois chiche.
Ingrédients
- 300 g de haricots rouges (rincés et égouttés)
- 150 g de chocolat noir (100 g fondus, 50 g en pépites)
- 70 g de beurre de cacahuètes, purée d’amandes ou de noisettes
- 50 ml de lait d’avoine
- 70 g de sirop d’agave ou miel
- 30 g d’huile végétale (coco ou tournesol)
- 100 g de noisettes grillées
- 1 pincée de fleur de sel
- 1/2 sachet de levure chimique
- 50 g de farine (blé ou pois chiche)
Instructions
- Préchauffez le four : Préchauffez à 180°C (thermostat 6). Préparez un moule carré en le graissant légèrement.
- Mixez les haricots rouges et chocolat fondu : Dans un mixeur, ajoutez les haricots rouges et le chocolat fondu. Mixez jusqu’à obtention d’une texture lisse.
- Ajoutez les ingrédients liquides : Ajoutez le beurre de cacahuètes, le lait d’avoine, le sirop d’agave et l’huile. Mixez jusqu’à ce que le tout soit bien intégré.
- Ajoutez les ingrédients secs : Incorporez la farine, la fleur de sel et la levure chimique. Mélangez à la spatule jusqu’à homogénéité.
- Ajoutez les noisettes et pépites : Ajoutez les noisettes grillées et les pépites de chocolat. Mélangez délicatement.
- Versez et faites cuire : Versez la pâte dans le moule préparé, égalisez la surface et enfournez pour 25-30 minutes, jusqu’à ce qu’un cure-dent inséré au centre ressorte presque sec.
- Laissez refroidir et dégustez : Sortez du four et laissez refroidir avant de découper en carrés.
Conseils et Variantes
- Pour plus de moelleux : Ajoutez une banane écrasée dans la pâte pour une texture encore plus fondante.
- Alternative de farine : Utilisez de la farine de pois chiche pour une option sans gluten.
- Ajustez le sucré : Adaptez la quantité de sirop d’agave selon votre goût.
Questions Fréquemment Posées
Puis-je utiliser d’autres haricots que le haricot rouge ?
Oui, mais les haricots rouges apportent une texture et un goût neutre qui se marient très bien avec le chocolat.
Comment conserver ce brownie ?
Au réfrigérateur pendant 5 jours dans un récipient hermétique. Vous pouvez aussi le congeler en parts individuelles pour une durée d’un mois.
Puis-je remplacer le lait d’avoine ?
Oui, le lait d’amande ou de soja fonctionne tout aussi bien.
Informations Nutritionnelles
| Portion | 1 brownie |
|---|---|
| Calories | 97 kcal |
| Glucides | 6 g |
| Protéines | 6 g |
| Graisses | 6 g |
| Sodium | 8 mg |
| Potassium | 163 mg |
| Fibres | 2 g |
| Vitamine A | 20 UI |
| Vitamine C | 1 mg |
| Calcium | 54 mg |
| Fer | 1 mg |
| GLUCIDES NETS | 4 g |
Ce brownie chocolat-haricot rouge vous offre une option gourmande, saine et riche en protéines. À vous d’essayer ! N’hésitez pas à me laisser vos retours en commentaire.
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