The holiday season is in full swing, and for many of us, it means family gatherings and lots of food. Loading up on treats and sweets is especially popular during this time of year, even if we know how unhealthy it is for us. However, if you are a fan of dark chocolate you are in luck. Did you know that dark chocolate that has a 70% or higher total cocoa content is rich in zinc? Along with its abundance of magnesium and antioxidants, which helps boost your immune system, dark chocolate (in moderation) can help protect against hearing loss and guard against ear infections.
Brownies are a favorite dessert that usually finds its way on the dinner table during the holidays, but before you dig in, why not try a healthier version? This version of “healthy brownies” that we are about to introduce to you is infused with black beans and walnuts, which are also high in magnesium, zinc, omega-3 fatty acids, vitamin D, manganese, and folic acid. So go ahead and dig in, you won’t have to feel nearly as guilty.
Black Bean Brownie Recipe
Ingredients:
• 1 – 15 ounce can or bag of black beans (1 ¾ cups cooked); rinsed and drained
• 1 tsp vanilla extract
• 3 Tbsp. coconut oil
• ½ cup maple syrup or honey
• ½ tsp baking powder
• ½ cup cacao (cocoa) powder
• ½ cup chopped walnuts
• ½ cup dark chocolate chips (remember, at least 70%!)
• Pinch of salt
Directions:
1. Preheat your oven to 350°F (180°C).
2. Spray your 8- by 8-inch baking dish if needed with a nonstick cooking spray.
3. Combine all of your ingredients (minus walnuts and chocolate chips) in a food processor or blender and process until the batter is smooth.
4. Pour batter into the 8×8 baking dish.
5. Stir in the walnuts and chocolate chips, or sprinkle evenly across the top.
6. Bake for approximately 30-45 minutes.
7. If you sprinkled walnuts on top, cover the brownies with parchment or aluminum foil about halfway through baking.
8. Let brownies cool completely before cutting.
Frequently Asked Questions
Dark chocolate with 70% or higher cocoa content is rich in zinc, magnesium, and antioxidants. These nutrients help boost your immune system, protect against hearing loss, and guard against ear infections when consumed in moderation.
Black beans are included in the brownie recipe because they are high in magnesium, zinc, omega-3 fatty acids, vitamin D, manganese, and folic acid. These nutrients add significant health benefits, making the brownies healthier without compromising taste.
Yes, walnuts are high in omega-3 fatty acids, magnesium, and other vitamins and minerals that contribute to overall health. Adding walnuts to brownies enhances their nutritional profile while providing a pleasant texture and flavor.
The recipe recommends using dark chocolate chips with at least 70% cocoa content. This ensures the brownies retain the health benefits linked to dark chocolate, such as antioxidants and essential minerals, while reducing added sugars.
Preheat your oven to 350°F (180°C) and prepare an 8x8 inch baking dish. Blend all ingredients except walnuts and chocolate chips until smooth, pour the batter in, then mix or sprinkle in walnuts and chocolate chips. Bake for 30-45 minutes and cover with foil halfway if walnuts are on top. Allow to cool fully before cutting.
Absolutely! These black bean brownies offer a delicious yet healthier alternative to traditional holiday desserts. They provide added nutrients and less guilt, making them a great treat to share during family gatherings.
