It doesn’t matter how little or how much I eat at dinner, I have to end my meal with something sweet.  I’m not picky so most of the time fruit does the trick.  But every now and then I need to step it up a notch and break out the heavy hitters - cookies, brownies and cake.  Not only does this recipe satisfy my sweet tooth but it is a powerhouse of nutritional benefits!  Each brownie comes packed full with the benefits of black beans which prevent blood sugar levels from rising too rapidly, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.  Plus you get 10 times the level of antioxidants then is found in oranges, grapes or cranberries!  And if all that wasn’t enough, these brownies also reduce the number of precancerous cells, lower your risk of heat attack, provide you with a dose of iron, manganese (which helps to alleviate stress) and protein.  Oh and they taste pretty darn good too!

Ingredients:

  • 1/2 cup chocolate chips (I use Sunspire Grain Sweetened Semi-Sweet Chocolate Chips)
  • 1 can no salt added cooked black beans, drained and rinsed
  • 2 eggs
  • 1 egg white
  • 2 tbsp olive oil
  • 1/4 heaped cup unsweetened cocoa powder
  • 1 tsp baking powder
  • 1 tsp pure vanilla extract
  • 1/2 cup unsweetened applesauce
  • 1/4 cup raw organic honey or brown rice syrup
  • 1/4 to 1/2 cup unsalted walnuts (optional - I’m not a fan of nuts in my brownies so I actually put these in my blender first and finely chopped them)
  • olive oil spray

Preparation:

  1. Preheat oven to 350 degrees.
  2. Mist 8 individual ramekins or one 8 inch square baking dish with olive oil spray.
  3. Melt chocolate chips in a small saucepan over medium heat with 1 tbsp water mixed in.

    Ingredients in blender

  4. Combine melted chocolate, beans, eggs, egg white, oil, cocoa powder, baking powder, vanilla, applesauce and honey (add walnuts now for a smooth brownie or save for next step for a chunkier nut brownie) in a food processor; process until smooth.

    Brownie batter in baking dish

  5. Stir in walnuts (skip if you already added them) and pour mixture into prepared ramekins or baking dish.
  6. Bake in preheated oven until the tops are dry and edges start to pull away from the sides, about 20 minutes for ramekins and 30 minutes from baking dish.

    Baked brownies

  7. Garnish each serving with a dollop of nonfat Greek-style yogurt or yogurt cheese if desired.

Nutritional Info:

Makes 9 servings.

Nutrients per serving:  Calories: 187, Calories from Fat: 77, Total Fat: 9g, Sat. Fat: 2g, Carbs: 24g, Fiber: 5g, Sugars: 11g, Protein: 6g, Sodium: 28mg, Chol: 47mg

Notes:

Make sure to refrigerate the uneaten brownies once they have cooled.  They will keep in the fridge for about 2 days.

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10 Comments

 
  1. I’d heard of black bean brownies years ago. The person who told me wasn’t much of a credible source, and common, black beans? In brownies? How odd. But having just played around with whole quinoa in a chocolate cake, I totally understand the black bean theory.

    Thank you so much for reminding me about these! They look absolutely delicious.

  2. This is interesting… great job! Beans in brownies - something that I’m not so sure of, but I will definitely try because they look really good!

    • Sarah says:

      Thanks Kate!

      I was hesitant in making them since I wasn’t sure they would taste good but they were super yummy. You wouldn’t even know they have beans in them.

      ~Sarah

  3. Eftychia says:

    I love brownies. Thanks for the recipe.

  4. briarrose says:

    What a great brownie. I’ve never tried adding black beans before.

  5. Vicki Newman says:

    My sister in law just tried a brownie with black beans in them. I don’t know if it was this one or not. She said they weren’t bad but they gave her gas, lol! My brother in law said he needed Beano for Brownies! I am going to try these. Thanks!

    • Sarah says:

      If you are sensitive to beans then you definitely want to take some Beano before eating the brownies. I LOVE beans but they are harder on my digestive system and I feel the affects. It certainly doesn’t stop me from eating the brownies or the black bean salad - which I actually just had today - gosh I love that stuff! I really enjoyed the brownies but my husband only gave them a one thumbs up instead of 2 - but you can’t please everyone! Let me know what you think of them.

      ~Sarah

 
 

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