When it comes to healthy snacks, bliss balls are always a winner. They’re easy to make, packed with nutrients, and incredibly satisfying. Today, Iโm introducing you to a unique and delicious twist on the classic bliss ball โ Black Bean Bliss Balls. Donโt let the idea of black beans in a sweet treat throw you off! These bliss balls are full of rich chocolate flavour, nutty undertones from peanut butter, and a touch of sweetness that makes them the perfect on-the-go snack or post-meal indulgence. Plus, theyโre completely plant-based and gluten-free.
Not only are these bliss balls packed with flavour, but theyโre also a nutrient-dense treat that you can feel good about. Black beans add a surprising amount of protein and fibre, while the peanut butter and oats provide healthy fats and carbs for sustained energy. So, whether you need a quick snack to get through your day, a treat to curb your chocolate cravings, or a pre- or post-workout bite, these bliss balls are just what youโre looking for!
Table of contents
Key Features:
- Rich and Chocolatey: Decadent cocoa and melted dark chocolate give these bliss balls a deep, satisfying chocolate flavour.
- Protein-Packed: Thanks to the black beans, peanut butter, and oats, each ball contains a good amount of plant-based protein.
- Fibre-Rich: Black beans and oats are both high in fibre, which helps with digestion and keeps you feeling full for longer.
- Naturally Sweetened: Using date sugar adds a subtle sweetness without the need for refined sugars.
- Gluten-Free: Made with rolled oats and tigernut flour, these bliss balls are naturally gluten-free.
- Simple Ingredients: Most ingredients are pantry staples, making it easy to whip up a batch whenever cravings hit.
The Ingredients in My Black Bean Bliss Balls
Black Beans are a great source of plant-based protein and fibre. Theyโre also rich in antioxidants, particularly anthocyanins, which support heart health.
Peanut Butter: Creamy peanut butter adds healthy fats and a delicious nutty flavour. Itโs also a good source of protein, making these bliss balls even more satisfying.
Date Sugar: Date sugar is made from dried dates, making it a natural sweetener that retains some fibre and nutrients. It adds a hint of sweetness without spiking blood sugar levels as much as refined sugars.
Cacao Powder: Raw cacao powder is loaded with antioxidants, magnesium, and iron, giving a rich chocolate flavour along with numerous health benefits.
Rolled Oats: Oats are a fantastic source of fibre, specifically beta-glucan, which supports heart health and stabilises blood sugar levels.
Oat Milk: Oat milk is creamy and naturally sweet, making it a great dairy-free option for moistening the oats in this recipe.
Tigernut Flour: Tigernut flour is a high-fibre, nut-free flour made from small root vegetables called tigernuts. It adds a subtle sweetness and a bit of texture to these bliss balls.
Dark Chocolate: Dark chocolate not only enhances the chocolate flavour but also provides antioxidants and a rich, smooth texture to the bliss balls.
How to Make Black Bean Bliss Balls
This recipe is simple and straightforward, perfect for a quick snack prep session. Hereโs how to make them:
- Prepare the Black Beans: Start by rinsing and draining your cooked black beans thoroughly. Then, use a fork or a food processor to mash them until smooth.
- Soften the Oats: Place the rolled oats in a bowl and pour oat milk over them. Microwave for 1 minute, stir, and then microwave for another minute. This will help soften the oats, making them blend easily with the other ingredients.
- Melt the Chocolate: While the oats are softening, melt your dark chocolate in a double boiler or microwave. If using the microwave, heat in 15-20 second intervals, stirring in between to prevent burning.
- Combine Ingredients: In a mixing bowl, combine the mashed black beans, softened oats, peanut butter, salt, date sugar, cacao powder, and tigernut flour. Mix until well combined and smooth.
- Add the Chocolate: Pour in the melted chocolate and mix well, ensuring all ingredients are evenly incorporated.
- Form the Bliss Balls: Using your hands, roll the mixture into balls, about 35 grams each. If the mixture feels too sticky, you can refrigerate it for a bit to make handling easier.
- Refrigerate: Place the bliss balls in the refrigerator for at least 1 hour to firm up and allow the flavors to meld.
Enjoy these Black Bean Bliss Balls chilled for the perfect snack, or pack them in your bag for a nutritious treat on the go!
Tips and Substitutions
- Cool the Dough: If you have a bit of time, refrigerate the dough for 10-15 minutes before forming the balls. This will make it easier to handle and less sticky.
- Swap the Nut Butter: If peanut butter isnโt your favourite, feel free to swap it out for almond butter, cashew butter, or even sunflower seed butter for a nut-free option.
- Try Cacao Paste: Instead of dark chocolate, you can use cacao paste for a more intense chocolate flavour. Simply melt it in the same way youโd melt the chocolate.
- Use Nut Flour if Needed: If you donโt have tigernut flour on hand, almond flour or any other nut flour will work just fine.
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Black Bean Bliss Balls: A Delicious, Nutty, Chocolatey Delight
- Total Time: 30 minutes
- Yield: 25 balls 1x
- Diet: Vegan
Description
These Black Bean Bliss Balls are a fun, delicious, and nutrient-packed snack that you can enjoy any time of the day. Whether youโre looking for a quick bite to satisfy your chocolate cravings or a protein boost after a workout, these bliss balls have got you covered.
Ingredients
- 1 can (240g, 8.5oz) cooked black beans
- 100g (3.5oz) additive-free peanut butter
- 1/2 tsp Himalayan salt
- 70g (2.5oz) date sugar
- 20g (0.7oz) cacao powder
- 100g (3.5oz) rolled oats
- 265g (9.3oz) additive-free oat milk
- 30g (1.06oz) tigernut flour
- 65g (2.3oz) dark chocolate
Instructions
- Prepare the Black Beans: Start by rinsing and draining your cooked black beans thoroughly. Then, use a fork or a food processor to mash them until smooth.
- Soften the Oats: Place the rolled oats in a bowl and pour oat milk over them. Microwave for 1 minute, stir, and then microwave for another minute. This will help soften the oats, making them blend easily with the other ingredients.
- Melt the Chocolate: While the oats are softening, melt your dark chocolate in a double boiler or microwave. If using the microwave, heat in 15-20 second intervals, stirring in between to prevent burning.
- Combine Ingredients: In a mixing bowl, combine the mashed black beans, softened oats, peanut butter, salt, date sugar, cacao powder, and tigernut flour. Mix until well combined and smooth.
- Add the Chocolate: Pour in the melted chocolate and mix well, ensuring all ingredients are evenly incorporated.
- Form the Bliss Balls: Using your hands, roll the mixture into balls, about 35 grams each. If the mixture feels too sticky, you can refrigerate it for a bit to make handling easier.
- Refrigerate: Place the bliss balls in the refrigerator for at least 1 hour to firm up and allow the flavors to meld.
Notes
Cool the Dough: If you have a bit of time, refrigerate the dough for 10-15 minutes before forming the balls. This will make it easier to handle and less sticky.
Swap the Nut Butter: If peanut butter isnโt your favourite, feel free to swap it out for almond butter, cashew butter, or even tahini and sunflower seed butter for a nut-free option.
Try Cacao Paste: Instead of dark chocolate, you can use cacao paste for a more intense chocolate flavour. Simply melt it in the same way youโd melt the chocolate.
Use Nut Flour if Needed: If you donโt have tigernut flour on hand, almond flour or any other nut flour will work just fine.
- Prep Time: 30 minutes
- Category: Dessert
Disclosure: this post contains affiliate links. As an Amazon Associate I earn from qualifying purchases. For every purchase made from the links in this post, youโll be able to support my work. So you can look after your health, and contribute to my mission at the same time. Thank you!
Youโre welcome to PIN the below image of my low-fat bliss balls:
