OK, to be honest the thought of using black beans in dessert sounds like a rather foreign concept, as I myself normally associate the use of black beans with savoury recipes such as Mexican tacos, salads, and soups.
But hear me out and you will not be disappointed at all. This Black Bean Brownies recipe creates the utmost succulent, fudgy, sweet, and soft brownies that nearly melts in your mouth, and you would be none the wiser that these contain black beans. To this very day these are still my friends favourite with requests to whip up a batch whenever there is a dinner party on.
Black beans are a wonderful additive to any diet, whether you are vegan, vegetarian, or love your meat, because black beans do not discriminate and their health benefits are tremendous to anyone and everyone. Not only are black beans considerably low in saturated fat, but they are high in protein, carbohydrates, healthy fats (omega-3 and omega-6), fibre, iron, calcium, magnesium, folate, and the list can go on. In addition, black beans are very dense, keeping you satiated for longer with a low GI of 14, resulting in better blood sugar and insulin control, disease prevention, increased energy (releases energy slowly and steadily), and improves your mood (Self Nutrition, Data, 2014).
As you can see using black beans in replace of flour within this Black Bean Brownies recipe quickly makes it a super chocolatey and fudgy dessert with all the health benefits. Nowadays it is important to place nutritional value as one of the highest priorities when cooking, due to the obesity epidemic that is sky rocketing not only in Australia but globally. There are multiple major contributing factors to the rise in obesity, and one being poor lifestyle and food choices that we have the power to control through reducing caloric consumption and choosing those food items that are higher in nutritional value, which will nourish our bodies until the end of time reducing the risk of heart disease, diabetes, and cancer, amongst many other health issues.
In an article released by Department of Health & Human Services in 2015, the research found according to the ABS: Australian Health Survey concluded that in 2011-2012, Australian adults (18 years and over) alarming demonstrated that “the prevalence of overweight and obesity has increased over time, from 56.3% in 1995, 61.2% in 2007–08, and 62.8% in 2011–12…For Australian children, there has been an increase in the proportion of 5-17 year olds who were overweight or obese since 1995, with 25.7% of children overweight or obese in 2011-12” (Department of Health & Human Services, 2015).
I don’t know about you but this is quite frightening to discover that “some 52.5 per cent of NSW residents — 3.3 million people — are overweight or obese — costing the state a staggering $19 billion a year…the figures are even higher in the western regions, where 73.9 per cent of the population has a weight issue” (Herald Sun, 2015). So this is where you can play the part in positively making the change for your own health, the health of your friends and family, and especially for your children or your friends children to provide them with a nutritional dense and delicious desert with these Black Bean Brownies.
Makes 8 brownies
Gluten Free, Wheat Free, Vegan, Dairy Free, Refined Sugar Free
Preparation & Cooking Time
10 minutes prep time/combining time
50 minutes cooking time
20 minutes standing time
- 5 ½ tbs of coconut nectar
- 1 cup of black beans
- 3 tbs of raw cacao powder
- ½ tsp of vanilla essence
- ¾ tsp of baking powder
- 1 flax egg
- ]1 tbs of coconut oil
- 1 tbs flax meal
- pinch of celtic sea salt
- dash of water
- 1 x food processor
- 1 x measuring spoon
- 1 x measuring cup
- 1 x oven
- 1 x bowl
- 1 x saucepan
- 1 x baking tray
- 1 x baking paper
- 1 x knife
- 1 x scraper
- 1 x cooling rack
- Pre soak black beans overnight
- Cook black beans for 30 minutes until they are tender
- Peheat oven to 180 degrees celsius
- Prepare flax egg by combining 1 tbsp of flax meal with 2.5 tbs of water and mixing this well, leaving it to rest for a few minutes
- Place all ingredients into the food processor and process, while scraping down the sides when necessary, until the mixture is well combined and smooth
- Add in some more water if it appears too thick and process again. The mixture should be near the thickness of frosting, but not as runny
- Place the mixture into a baking tray lined with baking paper, making sure to smooth this out so that it is evenly distributed
- Bake for 20 minutes, or until you can poke the brownie with a fork that comes out dry
- Remove from the oven and let cool for approximately 20 minutes before removing this from the pan
- Cut the brownies into squares and place this in an airtight container in the cupboard for a week, alternatively store in an airtight container in the freezer and thaw out to room temperature before eating. Bon A petit!
- Add crushed nuts of your choice over the brownie mixture before or after placing these into the oven
- Self Nutrition Data, 2014. Available from: http://nutritiondata.self.com/facts/legumes-and-legume-products/4284/2
- Herald Sun, 2015, “More than half of us are overweight”. Available from: http://www.obesityaustralia.org/obesity-in-the-news/more-than-half-of-us-are-overweight
Department of Health & Human Services, State Government of Victoria, Australia, 2015, “Obesity”. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/obesity