- 1 x 410 g tin white beans*, drained or 250ml cooked dry white beans
- 60-80 ml skim milk
- 250 g (250 ml) pie apples, unsweetened
- 15 ml vanilla essence
- 150 g (200 ml) flour
- 10 ml baking powder
- 2,5 ml salt
- 40 g (125 ml) cocoa
- 2 eggs
- 1 egg white
- 150 g (250 ml) sugar
- 30 g (16) chopped pecan nuts
- 12-15 pecan halves as decoration - optional
- Preheat oven to 180°C.
- Spray an 18cm x 27 cm baking pan with nonstick spray.
- Place the drained beans and half the milk in a food processor, liquidiser
or blender and process until smooth. Add more milk as needed.
- Add the pie apples and vanilla essence and process for 1 minute,
- Sift the flour, baking powder, salt and cocoa into a medium-sized
- Beat the eggs and egg white in a large bowl. Add the sugar in 3 batches,
beating for one minute after each addition, and using electric beaters.
- Add a third of the bean and apple liquid mixture to the egg and sugar
mixture, together with a third of the sifted dry ingredients. Fold in
carefully. Repeat with the rest of the liquid and dry ingredients. Take
care that all the "wet" ingredients do not sink to the bottom
of the bowl.
- Fold in the chopped pecan nuts.
- Pour the batter into the greased baking pan and spread it out evenly.
Decorate with the pecan nut halves;
pour into greased muffin pans.
- Bake for 30 minutes if you are using muffin pans and 40-45 minutes,
or until well risen in the square baking pan. Before removing from the
oven, insert a skewer into the centre of the cake. If it comes out with
a little batter sticking to it, bake for another 10 minutes. If the
skewer comes out clean, take it out of the oven and allow to cool for
5 minutes in the pan.
- Cut into 15 squares (5cm x 5cm) and cool on a cooling rack.
Makes 15 squares
* Any cooked or tinned white beans can be used: butter beans, small white
beans, cannellini beans or kidney beans.
These moist chocolate squares can be eaten on their own as a tea time
treat or straight from the oven as a pudding with chilled, whipped low-fat
evaporated milk. Low fat custard is another good alternative.
Original recipe from:
Eating or Sustained Energy 2