Heather

Hi.

I'm Heather, a Registered Dietitian from Vancouver, Canada. Welcome to my blog. I'm so excited to share my favourite recipes and chat about nutrition with you! 

Two-bite Black Bean Brownies

Two-bite Black Bean Brownies

Makes 25 Two-bite Brownies

 
Black Bean Brownies
 

These brownies are simple to throw together, more nutritionally dense than traditional brownies, and they're really yummy! They're really moist and you'll hardly know that there are black beans involved. They also won't fall apart like many gluten-free baked goods do. I usually fiddle around with the recipe a bit to reduce the sugar, but I'm giving you the original recipe because it tends to turn out the best. I'll leave it up to you to play around from there if you're looking to get rid of as much sugar as possible.

I've written about the health benefits of beans and legumes before, and if you've been following my posts you'll know that it's the year of the pulse, so I'll be posting lots of pulse recipes for you! If you want to read a little more about nutrition and pulses read my chewy peanut butter chocolate chip cookie post

As a quick recap: 

Reasons I love baking with Beans: 

  1. They're naturally gluten-free (which is necessary for me)
  2. They're a whole food (unlike many flours)
  3. They're higher in fiber than most flours and grains
  4. Most are also high in heart-healthy soluble fiber

Option: If you want a more traditionally shaped two-bite brownie, make these in a mini-muffin tin. Make sure you reduce the baking time if you're going to go this route or you'll end up with dry brownies.

Tools: 

I make these in my square stoneware baker, and they turn out really well! PC has updated their stoneware to these pretty grey pans, which I love!

I make these in my square stoneware baker, and they turn out really well! PC has updated their stoneware to these pretty grey pans, which I love!

Ingredients: 

  • 1 x 540 mL (19oz) can black beans, drained and rinsed well
  • 3 eggs (option: sub egg whites)
  • 1/3 cup canola oil or avocado oil (I often sub nut butter, avocado, or applesauce)
  • 2 Tbsp vanilla extract
  • 1 + 1/4 cup sugar 
  • 1/2 cup cocoa powder
  • 1 + 1/2 tsp baking powder
Black bean brownie

Instructions: 

Black bean brownie 4
  1. Preheat the oven to 350F
  2. Put the beans, eggs, oil, and vanilla in the food processor for 1-2 minutes, until smooth
  3. Whisk sugar, cocoa powder and baking powder together in a large bowl
  4. Add to the bean mixture in the food processor and blend for another minute until well combined
  5. Pour the batter into a 9"x9" or 11"x7" baking pan (I prefer stoneware)
  6. Bake for 30 minutes, or until a toothpick comes out of the centre of the brownies clean.
  7. Let brownies cool in the pan, and then slice into a 5x5 grid with a sharp knife. 
  8. Lift brownies out of the pan using a small spatula - I love my little nylon one!

Recipe from Dietitians of Canada "Cook" Cookbook. 


Nutrition: 

Keep in mind that these are little two bite brownies (nutrition per brownie)!

Black Bean Brownies Nutrition

Happy Cooking!

Nutrition Breakdown: 

Black Bean Brownie 3
  • These brownies appear very low-cal, but be aware that they're smaller than many others. This is something I see often in baking recipes advertising their low-calorie traits... the reason many of them are low-cal is that they're really small, so be mindful of serving size and what you're signing up for. 
  • These have more sugar than I usually like, but they're also made with healthy fats and higher in fiber than the originals. 
  • The original two-bite brownies have similar sugar and fat, but have 0g fiber.
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