Vegan Sweet Potato Brownies with Dates
Vegan Sweet potato brownies with dates - These bites will melt in your mouth!
Healthy, because
Even smarter
Nutritional values
Dates not only give the sweet potato brownies a subtle sweetness, but they also provide the body with blood pressure-lowering potassium and blood-building iron. Sweet potatoes provide us with beta-carotene, which on the one hand protects the body from free radical damage as an antioxidant and on the other hand serves as a precursor of vitamin A.
You can also replace the ground almonds in the sweet potato brownies with dates with ground hazelnuts, which brings even more nutty flavor. Instead of sweet potatoes, the vegan brownie can also be made with pumpkin.
(Percentage of daily recommendation)
| Calorie | 101 cal. | (5 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 2.3 μg | (4 %) | ||
| Vitamin B₁ | 0 mg | (0 %) | ||
| Vitamin B₂ | 0 mg | (0 %) | ||
| Niacin | 1.1 mg | (9 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 10 μg | (3 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 2.4 μg | (5 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 8 mg | (8 %) | ||
| Potassium | 254 mg | (6 %) | ||
| Calcium | 18 mg | (2 %) | ||
| Magnesium | 32 mg | (11 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 17 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 6 dried Date (without pits)
- 1 Sweet potato (10 oz)
- ½ oz ground flaxseed (1 TBSP.)
- 1 ¼ ozs Coconut oil
- 1 ripe Banana
- ¼ tsp Vanilla powder (or extract)
- 1 pinch salt
- ½ tsp cinnamon
- ¾ oz dark cocoa powder (3 TBSP.)
- 1 oz Soy flour (1 TBSP.)
- 3 ¼ ozs ground almonds
Kitchen utensils
Preparation steps
Cover dates with water and soak for 12 hours, preferably overnight. Drain and drain the next day. Peel and coarsely dice sweet potato and cook in boiling water for about 10 minutes until soft, then drain and drain.
Meanwhile, mix flaxseed with 3 tablespoons water and let swell for 10 minutes. Heat the coconut oil. Grease a high baking tray (approx. 8x10 inches) with 1 tbsp. oil, or line with parchment paper.
Peel banana and coarsely dice. Finely puree drained sweet potato cubes, dates and banana. Mix in vanilla powder, 1 pinch of salt, cinnamon and 2 tbsp. cocoa powder. Mix soy flour with 2 tbsp water and add to puree with remaining coconut oil and flaxseed. Mix in ground almonds and stir until smooth.
Pour the dough onto the prepared baking sheet, smooth it out and bake in a preheated oven at 180 °C (convection oven 350 °F for 45 minutes (test with a stick). Take out, let cool for 15 minutes and cut into 15 pieces. Dust with remaining cocoa powder.
