With the holiday season in full swing, it’s common for many of us to attend parties and gatherings where there’s food, lots of food. Unfortunately, many of us put on a few extra pounds during this time of year, and while it may be satisfying at first, the long-term repercussions are not. For most, it’s the temptation of sweets that gets us the most, but luckily there is a way to satisfy your sweet tooth in a healthy manner, especially if you happen to love dark chocolate. Real dark chocolate that has not been processed, or is at least 70% cacao content is rich in zinc, antioxidants, iron, magnesium, manganese, copper, and selenium.
A favorite holiday chocolate dish for many is brownies, and they often find their way onto the table. So, if you love dark chocolate and brownies, and have been searching for a way to enjoy this delicious dish and not feel so guilty about it, try your hand at this healthy black bean brownie recipe!
Black Bean Brownie Recipe
Ingredients:
• 1 ¾ cups cooked black beans or a 15 oz. can/bag (rinsed and drained)
• ½ – ¾ cup of cacao powder (100% dark chocolate)
• 2 eggs
• 3 Tbsp. of coconut oil
• 1.5 tsp of vanilla extract
• ½ cup of honey (or your choice of sweetener)
• ½ tsp of baking powder
• ½ cup of chopped walnuts (optional)
• ½ of dark chocolate chips (optional)
• Pinch of Himalayan pink salt
Directions:
1. Preheat oven to 350°F.
2. If needed, spray your baking dish (8×8 inch, or one of your choice) with nonstick cooking spray.
3. Place all of the ingredients, minus the chocolate chips and walnuts (if using), into a high-speed blender or food processor and blend until the batter is smooth.
4. If using, stir in the walnuts and/or chocolate chips.
5. Pour the mixture into your baking dish.
6. If desired, sprinkle pieces of the walnuts and/or chocolate chips across the top.
7. Bake for 30-45 minutes, or until a toothpick comes out clean. If you sprinkled the top of the brownies with walnuts, cover the brownies about halfway through baking with aluminum foil or parchment paper.
8. Let the brownies cool before cutting.
Frequently Asked Questions
Yes, black bean brownies are generally healthier than traditional brownies because they incorporate cooked black beans, which increase fiber and protein content, and use natural sweeteners like honey and cacao powder instead of refined sugars and flour. This makes them a more nutritious alternative while still providing the delicious taste of dark chocolate.
Dark chocolate used in this recipe is at least 70% cacao, which is rich in minerals such as zinc, iron, magnesium, manganese, copper, and selenium. It also contains antioxidants that can help protect your body from free radicals and support overall health, making it a better option than highly processed chocolates or milk chocolate.
Yes, you can substitute certain ingredients based on dietary preferences or availability. For sweeteners, you can replace honey with maple syrup or agave nectar. Coconut oil can be replaced with another healthy oil like avocado or olive oil. Additionally, walnuts and dark chocolate chips are optional and can be omitted or replaced with other nuts or seeds.
Bake the brownies at 350°F for 30-45 minutes. To check doneness, insert a toothpick into the center of the brownies; if it comes out clean, they are fully baked. If you added walnuts on top, covering the brownies halfway through baking helps prevent burning.
Rinsing and draining canned black beans helps remove excess sodium and any preservatives or canning liquid that might affect the flavor and texture of the brownies. This results in a cleaner taste and better consistency in the batter.
Using a high-speed blender or food processor is recommended because it ensures that the black beans and other ingredients blend smoothly into a uniform batter. This creates a better texture for the brownies and avoids lumps, which could affect baking consistency.
To make the recipe vegan, you can substitute the eggs with flax eggs or chia eggs (1 tablespoon of ground flax or chia seeds mixed with 3 tablespoons of water per egg). Also, ensure your sweetener and any chocolate chips used are vegan-friendly. This will maintain the texture and flavor while keeping the recipe plant-based.