Black beans are a versatile ingredient that can be used to replace eggs, oil, and flour in baking recipes. They provide moisture, texture, and even some binding properties. With some simple substitutions, black beans can allow you to make healthier baked goods that are vegan, gluten-free, or just more nutritious overall.
Can You Replace Eggs with Black Beans?
Yes, black beans can be used to replace eggs in baking recipes. Eggs provide moisture and structure in baked goods. Black beans can mimic these properties when blended and used in place of eggs.
To replace one egg, blend 3 tablespoons of cooked black beans with 1 tablespoon of water until smooth. The beans provide moisture while the water thins out the mixture to make it easier to incorporate into batters and doughs.
Some tips for using black bean “eggs”:
- Make sure the beans are very well blended and smooth with no lumps.
- The substitution works best in recipes that call for 2 eggs or less. For more eggs, the texture and binding can become compromised.
- Add a bit more leavening like baking powder to help lifts and lightens the texture.
- Use it in brownies, cookies, muffins, and quick breads for best results.
Black Bean Egg Substitution Ratio
| Eggs | Black Beans | Water |
|---|---|---|
| 1 | 3 tablespoons | 1 tablespoon |
| 2 | 6 tablespoons | 2 tablespoons |
| 3 | 1/2 cup | 3 tablespoons |
Using Black Beans to Replace Oil
The creamy texture of blended black beans can also stand in for some or all of the oil in baking recipes. Oil provides moisture and richness. Beans provide those qualities without the added fat.
To replace 1/4 cup of oil, puree 1/4 cup of black beans with 2 tablespoons of water or non-dairy milk. You can replace up to 1/2 cup of oil in this manner. The substitution works best inrecipes for brownies, cakes, and quick breads.
Black Bean Oil Substitution Ratio
| Oil | Black Beans | Water/Milk |
|---|---|---|
| 1/4 cup | 1/4 cup | 2 tablespoons |
| 1/3 cup | 1/3 cup | 3 tablespoons |
| 1/2 cup | 1/2 cup | 4 tablespoons |
Replacing All-Purpose Flour with Bean Flour
Black bean flour can be used to replace some or all of the all-purpose flour in recipes. Bean flour contains more protein and fiber compared to regular flour. It also adds a boost of nutrients like iron, magnesium, and potassium.
Substitute up to 1 cup of black bean flour for 1 cup of all-purpose flour. Beyond that, the texture and binding can become too compromised. Bean flour absorbs more moisture, so you may need to increase liquids slightly.
Tips for using black bean flour:
- Start by swapping just 1/4 to 1/2 cup flour to test texture and flavor.
- Add an extra 1-2 tablespoons liquid to account for increased absorption.
- Sift the bean flour to prevent clumps.
- Beans have a natural earthy flavor. It works well in recipes like brownies and whole wheat baked goods.
Black Bean Flour Substitution Ratio
| All-Purpose Flour | Black Bean Flour |
|---|---|
| 1 cup | 1 cup |
| 1 1/2 cups | 1 cup + 1/2 cup all-purpose |
| 2 cups | 1 cup + 1 cup |
How Do Black Beans Change the Nutrition?
Using black bean substitutions boosts the nutrition in baked goods:
- More protein: Black beans provide vegetarian protein. Baked goods can easily get an added protein punch.
- More fiber: Bean flour and pureed beans raise the fiber content compared to all-purpose flour, oil, and eggs.
- No cholesterol: Since they come from plants, black beans have no cholesterol unlike eggs and dairy products.
- Higher iron: Enriching baked goods with black beans increases the iron content.
- Lower fat/calories: Subbing beans and bean flour for some oil and eggs cuts down on fat and calories.
What’s the Best Way to Bake with Black Beans?
Here are some tips for success when baking with black beans:
- Always drain and rinse canned black beans to remove excess sodium. Let them drip-dry so they don’t dilute the batter.
- Thoroughly blend beans into a smooth, lump-free puree to use in place of eggs and oil.
- When replacing eggs, let the batter sit for 5 minutes after mixing to allow the beans to thicken up and bind. Test a spoonful in hot water to check consistency.
- Add a touch more leavening agent or an extra tablespoon of flour to account for the increased moisture from beans.
- Swap bean flour or bean purees for about half of the all-purpose flour or oil to retain proper texture.
- Underbake goods slightly because the center may remain moist from the beans.
What Dishes Work Best with Black Bean Substitutions?
The black bean swap works best in recipes that are naturally dense, moist, and flavorful like:
- Brownies
- Cookies
- Muffins
- Quick breads
- Cakes
- Bread or muffin mixes
- Pancakes and waffles
- Box cake mixes
Cookies tend to spread more with bean flour. Also try it in recipes for meatless burgers and meatballs!
Example Recipes Using Black Bean Substitutions
Black Bean Brownies
This recipe uses black beans in place of eggs and some of the oil to make fudgy, secretly healthier brownies:
Ingredients:
- 1 (15 oz) can black beans, drained and rinsed
- 1/4 cup unsweetened cocoa powder
- 1/2 cup sugar
- 1/4 cup coconut oil, melted (or canola oil)
- 1 teaspoon vanilla
- 1/2 cup all-purpose flour
- 1/4 teaspoon salt
- 1/2 teaspoon baking powder
- 1/2 cup chocolate chips
Instructions:
- Preheat oven to 350°F. Grease an 8×8 pan.
- In a blender or food processor, blend the black beans with 2 tablespoons water until very smooth.
- Mix in cocoa powder, sugar, oil, and vanilla until combined.
- Add flour, salt, and baking powder. Fold in chocolate chips.
- Spread batter evenly into prepared pan. Bake 25-28 minutes.
- Let cool completely before slicing into squares.
Black Bean Carrot Muffins
Carrots keep these healthy muffins perfectly moist thanks to the egg and oil replacement from black beans:
Ingredients:
- 1 (15 oz) can black beans, drained and rinsed
- 1/4 cup unsweetened applesauce
- 1/4 cup brown sugar
- 1 teaspoon vanilla
- 1 cup grated carrot
- 1/2 cup whole wheat flour
- 1/2 cup all-purpose flour
- 1 teaspoon baking powder
- 1/2 teaspoon cinnamon
- 1/4 teaspoon salt
Instructions:
- Preheat oven to 350°F. Grease a 12-cup muffin pan or line with papers.
- In a blender, puree the drained black beans with 2 tablespoons water until smooth.
- Mix applesauce, sugar, vanilla and bean puree until combined.
- Stir in carrots, flours, baking powder, cinnamon and salt just until blended..
- Scoop batter evenly into muffin cups. Bake for 18-20 minutes until a toothpick comes out clean.
- Cool 5 minutes in pan, then transfer to a wire rack.
Conclusion
Black beans can seamlessly replace eggs, oil, and flour in homemade baked goods. With some simple substitutions, you can increase nutrition and make recipes vegan or gluten-free. Stick to swapping about 1/2 of the binding agents and bake times may need to be adjusted. When done right, using black bean replacements yields incredibly moist, rich baked goods with an added boost of plant-based protein and fiber.