PUMPKIN BROWNIES
PUMPKIN BROWNIES
NUT FREE DAIRY FREE SOY FREE GLUTEN FREE WHEAT FREE EGG FREE FISH FREE SHELLFISH FREE * VEGETARIAN
PREP: 10 min
COOK: 25 min
TOTAL: 35 min
SERVES: 16 pcs
INGREDIENTS
¾ cup tahini (unsweetened, no added salt)
¾ cup pureed pumpkin*
¾ cup applesauce
½ cup maple syrup or honey
1 tsp vanilla extract
¼ tsp ground nutmeg
¼ tsp ground ginger
¼ cup cocoa powder
½ tsp baking soda
Pinch of salt
½ cup 70% vegan dark chocolate chips
OPTIONAL: unsalted nuts, chopped dried fruit
METHOD
1. Preheat oven to 180⁰C.
2. Line a 20cm×20cm baking dish with baking paper (or grease-proof paper).
3. In a large bowl, combine tahini and pumpkin. Once mixed, whisk in applesauce, then add the maple syrup/honey and vanilla.
4. Add cocoa powder, baking soda, and spices. Stir until combined. If adding optional bits for texture, fold into mixture at this step.
5. Pour into prepared tin. Bake for 22-25 minutes or until toothpick comes out clean. Be mindful that different size pans and ovens will yield different baking times.
6. Once cooked, remove from oven immediately and set aside to cool until room temperature before serving. Enjoy!
NUTRITION INFORMATION
ENERGY: 151 kcal (633 kJ)
PROTEIN: 3.2 g
TOTAL CARBS: 13.8 g
SUGARS: 7.2 g
FIBRE: 2.1 g
TOTAL FAT: 9.9 g
SATURATED FAT: 2.3 g
SODIUM: 40 mg
CALCIUM: 57.4 mg
IRON: 1.1 mg
DELIGHTFUL “DID-YOU-KNOWS”
Pumpkin – The Golden Nugget
* An excellent source of soluble fibre, Vitamin A, and Vitamin C.
* Soluble fibre lowers LDL cholesterol, assist regular bowel motions, aids in weight loss and maintenance, and supports a healthy gut microbiome.
* Vitamin A promotes healthy vision and immune function.
* Vitamin C boosts immune and heart health, and aids collagen production for wound healing and healthy skin.
Applesauce – Naturally Sweet, Simply Good
* Naturally sweet from fruit sugars, lower in energy compared to other spreads, binders, and baking fats, and gentle on digestion.
* Excellent source of soluble fibre which lowers LDL cholesterol, assist regular bowel motions, aids in weight loss and maintenance, and supports a healthy gut microbiome.
* Contains Vitamin C which support immune health.
Tahini (Sesame) – Creamy Nuttiness Without the Allergens
* A naturally rich source of heart-healthy monounsaturated fats, protein, and micronutrients including Vitamin E and magnesium.
* Vitamin E is a powerful antioxidant that aids skin and immune health.
* Magnesium is a cofactor nutrient to many metabolic processes including muscle function, nerve signalling, and heart rhythm.
* The healthy fats in tahini also enhance absorption of fat-soluble vitamins (A, D, E, K) and promote satiety, keeping you fuller for longer.
Cocoa Powder – Dark, Rich, & Loaded
* Rich in flavonoid antioxidants, which reduce oxidative stress and inflammation, and polyphenols which are correlated with improved cognitive function.
* Contains magnesium, supporting muscle, nerve, and bone function.
* Provides iron for oxygen transport and energy production.
* Supplies dietary fibre, aiding digestion and gut health.
* Naturally low in sugar and fat (unsweetened), making it a nutrient-dense flavour enhancer.
Maple Syrup or Honey – Sweets from Nature
* Provides natural sweetness plus trace nutrients including manganese, zinc, and potassium. Though both are still sugars, they are considered “less refined” than white sugar and contain some antioxidants.
* Manganese supports energy metabolism and bone health.
* Zinc promotes immune health and wound healing.
* Potassium helps maintain fluid balance and heart function.