Black Bean Brownies
Brownies are a delicious dessert that most children love - so let’s make them nutritious! This recipe is an example of how we can make a BETTER choice. In the end, it is still a brownie, but is packed with fiber and brain-healthy fats. The best thing? The taste of the black beans are completely masked - making this a delicious and nutritious dessert for picky eaters.
This recipe is naturally gluten, soy, & dairy-free, and has no artificial colors or flavors. Black beans are a great natural source of fiber, protein, iron, and many other vitamins and minerals. This recipe includes other nutrients like choline, healthy fats, and antioxidants.
Ingredients
1 can (15 oz) unseasoned black beans rinsed and drained (or use ~2 cups black beans if cooking from scratch)
2 eggs (if egg-free, substitute flax egg, which is 2 tbsp ground flax mixed with 4 tbsp water, left to sit for 2 minutes)
3 tbsp coconut oil, melted
1/2 cup organic cacao powder (or 3/4 cup cocoa powder)
1/2 cup coconut sugar
1.5 tsp baking powder
1 tsp pure vanilla extract
1/4 tsp sea salt
Mix-ins of your choice! Add in crushed walnuts or dairy-free mini chocolate chips
Note: Most ingredients above are linked to items at Thrive Market for your convenience. Sign up with this link to get 30% off your first order.
A note on ingredient quality: If possible, choose ingredients that are organic and non-GMO. Stores such as Sprouts, Natural Grocers, Whole Foods, and other health food stores can help finding higher-quality ingredients. If access to higher quality ingredients isn't an option for you, choose the best option that is available to you locally.
Materials
A high-powered blender like a Vitamix
Directions
Preheat oven to 350º F
Lightly grease a standard size muffin pan (12 slot) or 8x8 glass baking dish.
Thoroughly drain and rinse your black beans and place in blender or food processor.
Whisk eggs (or prepare flax eggs) and add to blender
Add remaining ingredients (except optional add-ins) and blend/process until smooth. Scrape down sides until all is completely blended.
If the batter is too thick, add a Tbsp or two of water and blend again. The consistency should be thick (think a little less thick than frosting) but not runny!
If you are adding any add-ins, add at this time and use a rubber spatula to fold in
Use a spoon to fill 12 slot muffin tin our pour into baking dish
Bake for 30-35 minutes, checking at 25. The brownies will begin to pull away from the pan. Use a toothpick to stick in the middle to see if they are finished cooking.
Remove from oven and let cool for 20 minutes. They can be fragile, so be careful removing from the tin or pan until completely cooled.
Store in the fridge for up to 5 days in an airtight container
Nutrition Facts
Serving Size: 1 brownie (without add-ins)| Makes 12 Servings
Calories: 140 | Protein: 4 grams | Fiber: 2 grams | Carbohydrates: 19 grams | Fat: 6 grams | Sugars: 10 grams
