Recipe: Black Bean Brownies

Craving something sweet but healthy? Try these protein-rich black bean brownies!

April 05, 2017 | HF Healthy Living Team

Looking for a healthy dessert to curb your sweet tooth? Chef Nicole Spence has you covered with these Black Bean Brownies.

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Recipe: Black Bean Brownies

Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 12

Ingredients

  • 1 15.5-oz. can black beans, rinsed and drained
  • ¾ cup raw cocoa, unsweetened
  • ½ cup Grade B maple syrup (or dehydrated cane juice)
  • 2 eggs
  • 1 tsp vanilla extract
  • 3 tbsps coconut oil
  • ½ cup walnuts
  • 2 tbsps natural peanut butter

Instructions

  1. Blend beans until smooth, or mash with a fork

  2. In a large bowl, combine beans, cocoa, maple syrup, eggs, vanilla extract, and coconut oil. Mix well.
  3. Add batter to ungreased baking pan and sprinkle walnuts over the top
  4. Bake at 350 degrees F for 20 minutes
  5. While brownies are baking, melt peanut butter in a saucepan over low heat, or microwave for 30 seconds
  6. Remove brownies from oven and drizzle melted peanut butter over the top
  7. Return brownies to oven and bake until solid
  8. Let cool, slice, and serve!

Why Eat This?

In addition to the fiber, protein, and iron found in black beans, this recipe is full of heart-healthy ingredients. Eating walnuts as part of a balanced diet can help you maintain healthy cholesterol and blood pressure levels, both of which can lower your risk for developing heart disease. Walnuts and cocoa can also protect your heart by reducing inflammation.

When baking these brownies, look for cocoa with a high percentage of non-fat cocoa solids. The higher this percentage, the better the cocoa is for your heart. (Find out more about how different cocoa products measure up here.)

Nutrition Facts

Check out the nutrition facts for one black bean brownie below!*

BB Nutrition Facts

Do You Know How to Read a Nutrition Label? Find out more about it here.

 
Nicole Spence
About Nicole Spence
Nicole Spence is a whole-foods chef who believes that food is medicine. A graduate of the Institute for Integrative Nutrition and trained in Ayurveda, she loves to create beautiful, nourishing, and delicious meals from simple, natural ingredients. Her approach encourages eating with intention and building a healthy relationship with food, and her methods have been highlighted on Centric TV’s “CultureList.” Nicole hopes to heal the world through nutrition, wellness, and spirituality, and she especially advocates for young women battling abuse.
 
 

*Nutrition facts are estimated and based on the brand that is purchased at the supermarket. To ensure accuracy of total nutrient intake, it is recommended that you read the food labels on each product.


© 2017 HF Management Services, LLC.Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

Sources
“Free Nutrition Label Generator,” OnlineLabels.com. Accessed February 27, 2017.
https://www.onlinelabels.com/label-generator-tools/Nutrition-Label-Generator.aspx

Healthfirst Nutrition Team

“In the Journals: Cocoa Reduces Inflammation Associated with Heart Disease,” Harvard Health Publications. February 2010.
http://www.health.harvard.edu/newsletter_article/cocoa-reduces-inflammation-associated-with-heart-disease

“SuperTracker,” United States Department of Agriculture. Accessed February 27, 2017.
https://www.supertracker.usda.gov/

“Top Three Reasons Walnuts are Good for Your Heart,” Walnuts.org. Accessed March 8, 2017.
https://walnuts.org/health-topic/top-three-reasons-walnuts-are-good-for-your-heart/

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