Here’s the perfect scenario—a dense, moist brownie packed with cocoa polyphenols and bean nutrition—protein, fiber, and even antioxidants! The beans replace the grains and some of the fat in this gluten-free, egg-free black bean brownies recipe. I guarantee that nobody will guess the magic ingredient—black beans—in this delicious treat. What a great way to get kids (and grown- ups!) to eat their beans.
Makes 16 servings (one 2 by 2-inch brownie each)
Black Bean Brownies Recipe
Nonstick cooking spray
One 15-ounce (425 g) can black beans, no salt added, rinsed and drained (or 1¾ cups cooked)
½ cup (170 g) honey or agave nectar
½ cup (43 g) unsweetened cocoa powder
2tablespoons chia seeds (see Notes on page 139) 1 teaspoon pure vanilla extract
3tablespoons canola oil, expeller pressed
½ teaspoon baking powder
½ cup (85 g) dairy-free, dark chocolate chips
½ cup (58 g) chopped walnuts
1.Preheat the oven to 350°F (180°C). Spray an 8 by 8-inch baking dish with nonstick cooking spray.
2.Place the black beans, honey, cocoa powder, chia seeds, vanilla, canola oil, and baking powder in a blender. Process until smooth. Scrape down the sides halfway through blending if needed.
3.Pour the batter into the prepared baking dish.
4.Sprinkle the chocolate chips and walnuts evenly across the top of the brownies.
5.Bake for 45 to 50 minutes, until the edges pull away from the side of the pan and the brownies are firm.
6.Cool for a few minutes, and then slice into 16 squares.
Note: This makes a chewy, moist brownie.
Per Serving: 149 calories, 3 g protein, 20 g carbohydrate, 8 g fat, 2 g saturated fat, 3 g fiber, 11 g sugar, 99 mg sodium
Star nutrients: magnesium (10% DV), manganese (14% DV)
Recipe from “Plant-Powered for Life: Eat Your Way to Lasting Health with 52 Simple Steps and 125 Delicious Recipes“, copyright © Sharon Palmer, 2014. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.
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Photo credit: Heather Poire