If you are working toward your daily fibre goal but still want something sweet and satisfying, these black bean brownies are a perfect option. Black beans might not be the first ingredient that comes to mind when you think of dessert, but they are an excellent source of fibre. Adding fibre to snacks and treats can help support balanced blood sugar levels, keep you feeling full for longer, and promote good digestive health.
Most adults need 25-38 grams of fibre per day, yet many fall short. Simple swaps like this recipe make it easier to reach your daily goal. Black beans also provide a great amount of plant based protein. For example, 1 can (540ml) of black beans, no salt added, contains about 40 grams of protein in total, which helps keep you feeling satisfied and full.
These brownies are also a great way to introduce more fibre to kids. The beans blend nicely, so you get all the benefits without compromising on flavour. Most people would never guess that black beans are the secret ingredient!
High Fibre Sweet Treat, Black Bean Brownies
Yields: 12-15 brownies
Total Time: 40 minutes
Difficulty: 1/3 – Easy
Dietitian Tip:
Serve your brownies with a handful of fresh berries for an extra boost of fibre, antioxidants and natural sweetness. It is the perfect pairing for a balanced and satisfying treat.
Ingredients
- 1 540ml can of black beans, rinsed and drained
- 1 egg
- 2 tbsp coconut oil, melted
- ½ cup flour
- ⅓ cup cocoa
- ¼ cup maple syrup
- 1 tsp vanilla
- Pinch of salt
- ¼ tsp baking powder
- ¼ tsp baking soda
- Chocolate chips to taste
Steps
- Preheat oven to 350°F on bake
- Lightly grease a brownie pan (~9″x9″)
- Add the drained, rinsed black beans, egg and coconut oil to a food processor. Blend until the mixture is mostly smooth.
- Add the remaining ingredients except the chocolate chips, and continue processing until everything is fully combined and as smooth as possible.
-
Transfer the batter to a mixing bowl, then gently fold in the chocolate chips.
Spread the batter into your prepared pan and bake for 20–25 minutes, depending on your oven and how thick your brownies are.
- Adapted from: vancouverdietitians.ca/black-bean-brownies/
