I appreciate the encouraging comments on my last post about weight. It is refreshing to read that personal posts are not only accepted but often desired by readers. Today’s post is going to be a step back to my more personality protective posts because I have a recipe to share.

We have all heard of chick pea flour, and most of us have heard of peanut flour, but have you ever heard of black bean flour?

black bean buns

Ingredients: Instructions
•1/4 cup unsweetened whey protein powder

•1/4 cup black bean flour

•1/4 cup vital wheat gluten

•3/4 cup egg whites

• 2 tbsp greek yogurt
•1 tsp baking soda
•1 tsp baking powder
•1/2 tsp cream of tar tar
•1/4 tsp salt

1)Mix dry ingredients.

2)Add in egg whites.

3)Beat on high for 1 minute.

4)Bake 12 min in 400 deg F oven

Category Mark Comments Overall Grade
Convenience

A+

This recipe has only 4 main ingredients and cooks in 12 minutes. If that isn’t convenient I don’t know what is!

B+

Health

A-

The stats per bun ~ 110 cal (4 g carbs/2 g fat/ 19 g protein).
Taste

B+

I love the bean-y taste from the black bean flour, it sure makes a great sandwich.
Texture

B+

This bun has a slightly chewy texture and toasts up fantastically.
General Comments:
Recipe Makes 4 servings. I use for 4 silicone mini loaf pans.

I did a little nerd digging and found a study that concluded that black bean flour showed the lowest water absorption compared to other bean flours at 2.23 g/g flour. Check out the abstract here.

Black beans happen to be one of my favorite beans (it’s a toss up between them and lima beans a.k.a broad beans). Being a black bean enthusiast I was excited to find this flour at an asian food market.

I’m excited to use this flour to try and make tortilla and/or black bean dip! If you can’t find me, I’ll be baking up a storm.

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Have you ever used black bean flour? What is your favourite bean?