Black Bean Brownies Good For You
Bean Brownies

Black Bean Brownies Good For You

  • June 18, 2022

As I wandered the aisles of some nutrition fair back in college, one of the vendors offered me a sample of seemingly innocent brownies.They add structure and bulk, while also making them super soft and fudgy.You’ll need to rinse, drain, and puree a can of black beans to make a good pasty base, then mix in the rest of your wet ingredients.My family was hesitant to try them because of the ‘black beans’ but they had no problem gobbling them up!!Servings: 16 brownies Print Pin These Fudgy Black Bean Brownies are a decadent gluten-free dessert (and no one will ever guess that they’re packed with fiber-filled black beans!▢ 3 Tbsp flavorless oil, like canola or sunflower 45 mL.▢ ½ tsp finely ground or instant coffee optional.▢ ½ cup semi-sweet chocolate chips 60 g Instructions Wets: Preheat oven to 350 degrees F (176 C).In a large bowl, mix together the bean puree, eggs, oil, and vanilla.Add the dry ingredients to the wets, then stir in chocolate chips.Bake: Grease an 8×8 or 9×9 inch pan, then line with parchment paper.Pour in batter and bake for 30 to 40 minutes, or until the edges are visibly cooked and the center doesn’t jiggle much when you shake the pan (a toothpick may still come out a little gooey, that’s fine!For brownies that are really thick, double the recipe and add 15 to 20 minutes to the cooking time.I originally posted this Black Bean Brownies recipe back when the blog was in its beginning years. .

Why Use (Black) Beans in Brownies?

Why Use (Black) Beans in Brownies?

Why Use (Black) Beans in Brownies?

Always looking for a new experiment, I decided to try my hand at some black bean brownies the other day.Cooked black beans contain about 9w-% of protein, a similar amount of fiber and over 10w-% of complex carbohydrates.However, cocoa powder in and by itself is already capable of making brownies pretty dark in color.Large complex carbohydrates are known to stabilize water in food in a gel like matrix.First of all, people are using black beans to take out the flour from the brownies to accommodate the recipe to someone with celiac disease.In that case, the starches from the black beans will help thicken the batter and make it creamy.Several researchers have looked into this, not necessarily with black beans, but different types of legumes.Black beans contain a lot of starches and complex carbohydrates, barely any sugar or fat, but again a good amount of protein.Since black beans contain a lot of water you should reduce the amount of moisture you’d normally add to your recipe.Where flour will still thicken liquids considerably during baking, black beans won’t do that as much.But if you decide to use it, you have a few more opportunities to balance the moisture content of your brownies if you otherwise find them too wet.If you’re aiming to develop a lighter colored product, you could simply consider another type of legume!If you’re making brownies at home you can pull open a can of black beans and use them.You will need to transfer to larger packaging formats or even cooking the black beans on site.If starting with dried black beans, cook in a pressure cooker with sufficient water for 30-40 minutes until soft.Blend black beans and cooked sweet potato in a blender to create a smooth paste.Take a greased or lined with parchment paper, square baking tin (20x20 cm or 8x8 inch) and fill with brownie batter.Notes This brownie is quite low on the sugar and high on beans and sweet potato.(2019), Effects of Soaking on the Functional Properties of Yellow‐Eyed Bean Flour and the Acceptability of Chocolate Brownies.Fleischer, A.M., Acceptability of Brownies Supplemented with Black Bean Puree by College Students at Indiana State University, 2013, link.USDA, Food Central, Beans, black, mature seeds, cooked, boiled, without salt, link.Khemmarat Vongsumran, Wannasawat Ratphitagsanti*, Penkwan Chompreeda and Vichai Haruthaitanasan, Effect of Cooking Conditions on Black Bean Flour Properties and Its Utilization in Donut Cake, Kasetsart J. .

Healthy Black Bean Brownies

Healthy Black Bean Brownies

Healthy Black Bean Brownies

Black bean brownies are an easy, healthy dessert made with 9 ingredients in 30 minutes and delicious straight from the oven - gluten & dairy-free!I enjoy dessert so much that I eat it every night - which is why I like to create healthier recipes, like these Black Bean Brownies!Dessert doesn't have to derail your healthy eating habits, with this black bean brownie recipe it can be part of your daily routine - because what's a day without chocolate?Topped with this Vegan Peanut Butter Frosting, these black bean brownies are one of favorite desserts.But if patience around brownies isn't your forte, feel free to dig right in.This recipe is very easy to make, simply put the ingredients into the container of a blender and blend until smooth, then bake.This becomes problematic when the chocolate chips melt when they're added to a warm batter.Store these black bean brownies in the refrigerator in an airtight container for 5-7 days or in the freezer for up to 2 months.They are still a treat, but they are made with nutritious ingredients and lower in calories than other baked goods.If you make and love our recipes, it would mean so much to me if you would leave a comment and rating! .

Black Bean Brownies Vs. Avocado Brownies Vs. Zucchini Brownies

Black Bean Brownies Vs. Avocado Brownies Vs. Zucchini Brownies

Black Bean Brownies Vs. Avocado Brownies Vs. Zucchini Brownies

So naturally we went for the gold standard: Duncan Hines chewy fudge brownies mix.Plus, it was annoying AF to grate an entire zucchini—it took way longer than expected, and ended up being pretty messy.But a funny thing happened when the pans came out of the oven: All of the brownies ended up looking fairly normal (apart from a few visible avocado pieces).We just set them all out and asked everyone to rank the brownies from best to worst in three categories: flavor, texture, and overall.It wasn’t as rich and chocolatey as some brownies we’ve tasted in our vast brownie-eating experiences, but this recipe’s cake-like texture and thin layer of frosting that didn’t contain any hidden plant-based ingredients—just good ol’ cocoa powder, melted butter, powdered sugar, milk, vanilla extract, and salt—were definitely legit.And even though the black bean brownies smelled vile while we were making them, most of our tasters said there was only a hint of earthiness in the end result.But we do want to take this opportunity to point out that, when you look into the nutrition stats, there wasn’t a huge difference—and, in fact, the Duncan Hines brownies have the fewest calories of any of the treats we tested.Black bean brownies: 160 cal, 7 g fat (4.5 g saturated), 23 g carbs, 17 g sugar, 160 mg sodium, 2 g fiber, 4 g protein.Zucchini brownies: 210 cal, 9 g fat (2 g saturated), 33 g carbs, 23 g sugar, 190 mg sodium, 1 g fiber, 2 g protein.Avocado brownies: 170 cal, 10.5 g fat (4.5 g saturated), 17 g carbs, 12 g sugar, 20 mg sodium, 3 g fiber, 2 g protein.Duncan Hines brownies: 150 cal, 7 g fat (1.5 g saturated), 22 g carbs, 15 g sugar, 95 mg sodium, less than 1 g fiber, 2 g protein.But if not—or if you aren’t particularly into the idea of hiding veggies in your dessert—go ahead and indulge in the real thing.This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. .

Black Bean Brownies: Calories and Nutrition Facts

Black Bean Brownies: Calories and Nutrition Facts

Black Bean Brownies: Calories and Nutrition Facts

This recipe is gluten-free as long as you make sure to buy certified-gf quick oats, baking powder, and pure vanilla extract.Therefore, I really can’t predict substitution results such as replacing the quick oats with rolled oats, flaxmeal, flour, protein powder, or anything else.I haven’t personally substituted peanut butter for the oil, but many readers have reported that they’ve done it and were happy with the results.If you substitute honey for the maple syrup, it might have a slight honey flavor (which is perfectly ok if you don’t mind that).Make any other substitutions (such as omitting the fat or chocolate chips) at your own risk. .

Black Bean Brownies

Black Bean Brownies

Black Bean Brownies

This nutritious treat is vegan, flourless, gluten-free, and naturally sweetened with maple syrup.Beans create an ultra fudge-y texture and add tons of protein, fiber, vitamins, and minerals.Beans create an ultra fudge-y texture and add tons of protein, fiber, vitamins, and minerals.White Vinegar – works with baking soda to give the brownies a lift so they don’t become too dense.– works with baking soda to give the brownies a lift so they don’t become too dense.Pumpkin Puree – works as an egg replacement to keep these vegan while also helping to bind other ingredients together.Coconut Oil – works as a butter substitute and helps provide a rich, gooey texture.Imitation is cheaper and often does not taste any different than pure vanilla extract in baked goods, so the choice is yours!Imitation is cheaper and often does not taste any different than pure vanilla extract in baked goods, so the choice is yours!Baking Soda – our leavening agent which works with white vinegar to fluff up the brownies.These healthy brownies couldn’t be easier: throw everything into a food processor, process until smooth, and bake!Combine beans, vinegar, pumpkin, oil, vanilla, maple syrup, oats, baking soda, cocoa powder, and salt in a food processor then process until very smooth.Pro tip You must use a high powered food processor to get the batter very smooth.Black beans contain so many nutrients like protein, fiber, vitamin B6, and folate.They can lower cholesterol, decrease the risk of diabetes, and support heart health.They may help lower cholesterol, decrease the risk of diabetes, and support heart health.They may help lower cholesterol, decrease the risk of diabetes, and support heart health.Maple S yrup – a refined sugar free, natural sweetener that’s loaded with minerals.Oats – a whole grain that’s naturally gluten free (be sure to check for a certified GF label).They’re an amazing source of vitamins, minerals, fiber and antioxidants, may help lower blood sugar levels, and may reduce the risk of heart disease.– a whole grain that’s naturally gluten free (be sure to check for a certified GF label).They’re an amazing source of vitamins, minerals, fiber and antioxidants, may help lower blood sugar levels, and may reduce the risk of heart disease.Store cooked and cooled brownies in an airtight container at room temperature for up to 4 days, in the fridge for 2 weeks, or in the freezer for 3 months.To serve, thaw, if necessary, then enjoy chilled, room temperature, or warmed in the microwave.This post was originally published October 1, 2015 and has been updated to provide more detailed content. .

Black Bean Brownies {No Flour or Sugar!}

Black Bean Brownies {No Flour or Sugar!}

Black Bean Brownies {No Flour or Sugar!}

Decadent Black Bean Brownies satisfy that chocolate craving for healthy snacks but are made with no flour, no oil and no added sugar!Packed with protein and fiber you could even enjoy these guilt free for breakfast.Black beans also have the perfect texture and color to replace flour making these brownies truly gluten free.No one will be able to tell they are made with beans, my kids call these healthy brownies “beautiful”.5 star reviews: Just check the comments below, these black bean brownies are loved by many!Healthy brownie recipe: Fiber and iron filled nutritious black beans, superfood cacao powder is packed with flavonoids and Medjool dates are a great source of phytonutrients.Fiber and iron filled nutritious black beans, superfood cacao powder is packed with flavonoids and Medjool dates are a great source of phytonutrients.Whole food ingredients: No refined flour and only natural sugars makes this a super good for you dessert!No refined flour and only natural sugars makes this a super good for you dessert!Anytime of the day: Snack, dessert or bring to a get together or backyard BBQ, everyone will love them!Medjool dates are actually a tropical stone fruit, hence why they are sweet and are a great source of natural sugar (aka fructose)!Why is coffee added to chocolate baked goods including this healthy brownie recipe?The beans are then milled into a fine powder at a low temperature which retains a higher nutritional value but is slightly more bitter in taste.Vanilla extract, eggs, baking soda, applesauce (unsweetened is best) and salt.Preheat your oven to 350 degrees F. Blend ingredients: In the following order, add eggs, applesauce, black beans, cacao powder, coffee, vanilla, baking soda, salt and dates to a high speed blender or food processor.The batter doesn’t have to be perfectly smooth and can have small chunks of dates or beans.Either kitchen appliance will work, but I should caution you that it is a struggle to fit all the ingredients into a mini food processor.Either kitchen appliance will work, but I should caution you that it is a struggle to fit all the ingredients into a mini food processor.Otherwise your healthy brownie recipe with black beans will fall apart, and I know you don’t want that to happen.Dry sweetener: Many ask if they can skip dates altogether and replace with stevia or xylitol.Another reader tossed in a small apple (puree it in a blender or food processor first).Another reader tossed in a small apple (puree it in a blender or food processor first).Chocolate chips: I like the Enjoy Life brand as they are lower in sugar (dairy free, too!).Sprinkle some sea salt on top, the taste will be amazing in this black bean brownie recipe!Drain canned beans: No need for that gooey liquid and the recipe will not turn out as intended.Let brownies cool off almost completely before slicing: It’s worth repeating multiple times.Line baking dish with parchment paper: It makes brownies easy to cut and remove, and ensures they do not fall apart.I love these parchment paper sheets that I can cut to size for many recipes including these bean brownies, air fryer nachos, air fryer breakfast casserole and many healthy cookie recipes.There are not additional calories from fat or sugar, plus black beans add protein, fiber and quality carbs.I don’t recommend it, although one reader who had trouble finding them did successfully substitute 1/2 cup organic peanut butter.There is no way around saying this, chocolate chips contain sugar, as well as there is natural fructose from Medjool dates.Store: Keep brownies in an airtight container in the fridge for up to 5 days (but I promise, they will not last that long! .

Actually Good Black Bean Brownies

Actually Good Black Bean Brownies

Actually Good Black Bean Brownies

This version is both gluten-free and vegan, as the black beans, applesauce, and nut or seed butter work to provide the brownies with structure and bind the batter—without flour or eggs. .

Brownie secret: Black beans replace fat while adding health benefits

Brownie secret: Black beans replace fat while adding health benefits

Brownie secret: Black beans replace fat while adding health benefits

Brownie secret: Black beans replace fat while adding health benefits.In fact, my in-house taste testers (husband and son) had no idea the brownies contained this unusual ingredient.A Mediterranean diet staple, legumes are edible seeds that come from plants with pods.A fiber-rich diet offers many health benefits and possibly reduces the risk of heart disease, obesity and type 2 diabetes.Nutritionally, legumes look similar to foods in the meat group, providing an excellent source of protein as well as iron and zinc.This puree actually serves as a fat replacer, adding a little nutritional boost to a sweet treat.You can use water in place of coffee to create the black bean puree.Darlene Zimmerman is a registered dietitian in Henry Ford Hospital’s Heart & Vascular Institute.In a blender or food processor, combine black beans and coffee and process until smooth.Place puréed beans in a large bowl and whisk in sugar, egg, yogurt, oil and vanilla extract.Created and tested by Darlene Zimmerman, MS, RD for Heart Smart®, Henry Ford Health System. .

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