Fudgy Walnut Black Bean Brownies
Recipe by Kelsey Russell-Murray
Ingredients
11
Time
30m
Serves
6
These black bean brownies are everything that brownies are meant to be – fudgy, moist and sweet (but not too sweet). But they provide A LOT more nutrition than your average brownie. They are loaded with fiber, prebiotics and heart healthy omega-3 fatty acids. Not to mention they are gluten-free, flourless and completely plant based! Cocoa is packed with polyphenols (healthy plant chemicals) and has even been shown to help manage high blood pressure, a key risk factor for heart disease. Black beans are loaded with prebiotics – food for our good gut bacteria – which are linked to improving blood sugar control, supporting bone and skin health and supporting our immune system. Walnuts have the highest content of heart healthy omega-3 fatty acids of any nut. Best of all? These brownies are prepared in the blender, meaning they are quick and very simple to make. And with so many healthy ingredients, they barely even count as a dessert!
Dessert
High Protein
Ingredients
1/4cup
Walnuts
1/2cup
Dairy-free Semi-sweet Chocolate Chips
1 1/2tsp
Baking Powder
1/4cup
Maple Syrup
1tsp
Vanilla Extract
1/4tsp
Sea Salt
3/4cup
Cocoa Powder
3Tbsp
Melted Coconut Oil
6Tbsp
Warm Water
1Tbsp
Ground Flax
115 oz can
Black Beans
Instructions
1
Preheat oven to 350 degrees F (176 C).
2
Lightly grease an 8 x 4 inch loaf pan. I prefer to use coconut oil, but use whatever oil you have on hand!
3
Prepare flax egg by combining flax and warm water in a medium bowl and whisking together thoroughly to combine. Let sit for 5 minutes.
4
Add all ingredients (besides walnuts and chocolate chips) to a food processor and blend until smooth – scraping down the sides as needed. A blender will work if you do not have a food processor, but a food processor is preferable. Stir in the chocolate chips.
5
Evenly distribute the batter into the loaf pan and smooth the top with a spatula. Sprinkle with crushed walnuts and additional chocolate chips, if desired.
6
Bake for 25-30 minutes or until the top is dry. Mine took about 30 minutes.
7
Remove from oven and let cool for 30 minutes before removing from pan. They will be soft, so remove gently. These brownies are very fudgy so don’t be concerned if they seem too moist. If they still seem a bit undercooked, put them in the fridge overnight and they will firm right up!
8
Store in an airtight container in the fridge for up to five days.
9
Substitutions: Avocado or olive oil can be used instead of coconut oil. Honey or organic cane sugar can be used instead of maple syrup if desired. You can swap 2 large eggs for for flax eggs, if desired.
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More Recipes by Kelsey Russell-Murray
I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.
