[Dietitian's Dish] Black Bean Brownies: A Fudgy Delight Your Heart and Tastebuds Will Thank You For!
By Jessica Corwin MPH RDN — One of many Food blogs on SmartLivingNetwork.com
As a self-confessed foodie, it only seemed appropriate to put together an appropriately themed treat to honor both American Heart Month with a batch of my favorite rich chocolate brownies.
You may be wondering "How exactly brownies can be heart healthy?"
Well, the trick lies with the secret ingredient… black beans.
Yes, beans! The fiber-filled, protein packed vegetable that I aim to add to my diet at least 5 times each week. Black beans (along with kidney beans) are also loaded with disease-fighting antioxidants, something all of us could use more of to reduce the inflammation in our bodies.
This simple ingredient allows you to cut back on the amount of fat needed in the recipe, while boosting the nutrition at the same time! BONUS: the fiber from the black beans will help you feel satisfied after only a single slice.
For those of you who have attempted Black Bean Brownies before without success, I promise you, these ones are different. While some brownies turn out dry (or spongy for those using applesauce), the beans transform the brownies into a fudge-like state that is absolutely irresistible. What’s really great is that you can satisfy for chocolate craving with just over 100 calories while squeezing in 2 grams of fiber!
Fudgy Black Bean Brownies
Whether celebrating the day with friends, family, or a special someone, I hope this recipe enables you to bring a smile to someone’s face (without derailing them from their healthy new year’s resolution)!
Ingredients (Yields: 16 Servings)
- One 15-ounce can black beans, drained and rinsed very well
- 3 large eggs
- 3 tablespoons canola oil
- 3/4 cup granulated sugar
- 1/2 cup unsweetened cocoa powder
- 1 teaspoon vanilla extract
- 1/2 teaspoon peppermint extract, optional
- 1/2 teaspoon baking powder
- Pinch salt
- 1/2 cup mini semi-sweet chocolate chips, divided
- Preheat the oven to 350°F. Lightly oil or coat an 8 x 8-inch baking pan or dish with nonstick cooking spray and set aside.
- Place the black beans in the bowl of a food processor and process until smooth and creamy. Add the eggs, oil, sugar, cocoa powder, vanilla extract, peppermint extract as desired, baking powder, and salt and process until smooth. Add ¼ cup of the chips and pulse a few times until the chips are incorporated.
- Pour the batter into the prepared pan, smooth the top with a rubber spatula, and sprinkle with the remaining ¼ cup chocolate chips.
- Bake 30 to 35 minutes, or until the edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean. Cool in the pan before slicing into 2-inch squares.
Nutrition Information per Serving:
120 calories, 5g fat (1.5g saturated, 0.3g omega-3), 95mg sodium, 18g carbohydrate, 2g fiber, 3g protein
Recipe Adapted from MealMakeoverMoms.com
What do you think of the secret ingredient? Surprised?
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