Fudgy Black Bean Brownies

Hands up if you love cooking with coffee!! 🙋‍♀️ You're going to want to make these Fudgy Black Bean Brownies STAT! These brownies are super moist, with just the right about of chocolate and coffee to remind you of your favorite coffee shop beverage without putting you in a sugar coma. Plus, you can use either regular or decaf coffee depending on your preference.

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This is for all you lovers of dense, fudgy brownies! These make perfect packable treats for lunchboxes, or dessert for quiet nights in. Valentine's Day? Check. Mother's Day? Also yes! Any day? You got it!

Make sure to check out our Peanut Butter and Jelly Dessert Bars, too.

Heart Health Benefits of Black Bean Brownies

Our brownies use a mix of ingredients that provide heart protective nutrition, like fiber, omega-3 fatty acids, polyphenols, antioxidants, and vitamins and minerals. When included as part of an overall balanced diet, we can see benefits like improved cholesterol profiles, lower blood pressure, reduced inflammation, and better vascular function.

Walnuts alone have quite a favorable effect on the cardiovascular system. Studies have reported walnuts to improve the circulating fatty acid profile, in favor of omega-3s, improve triglyceride and cholesterol status, and decrease blood pressure and atherosclerosis risk (1).

Macronutrients

This recipe is a good source of plant protein, thanks to the black beans! These, along with many of our other ingredients, also ensure the brownies are high in fiber. This can help you manage cholesterol of course, but also helps blunt the effect of some of the sugar in the dessert. While most of the sugar in this recipe is naturally occurring, it should still be consumed in moderation, as it contributes calories that are easily overeaten. I.e. even a healthier dessert is still a dessert! 🙂

Micronutrients and Bioactive Components

Bioactive compounds are substances that have effects within the body that promote good health. Here are some of the most abundant bioactive compounds in fudgy black bean brownies:

• Chlorogenic Acids - (in coffee) group of polyphenols that may help to lower blood pressure (2);
• Soluble fiber - (in black beans and chia seeds) a type of fiber that dissolves in water and can help lower cholesterol and blood sugar (3);
• Insoluble fiber - (in black beans and whole wheat flour) type of fiber that does not dissolve in water, and helps add bulk to the stool, reducing constipation risk (3);
• Resistant starch - (in black beans) - portion of starch that is not digested in the small intestine, and is instead fermented by microorganisms in the colon, creating short chain fatty acids that may be associated with improved gut health, glucose control, lower cholesterol, and decreased risk of colon cancer (4);
• Potassium and magnesium - (in black beans and pumpkin) minerals that support healthy blood pressure and heart rhythm;
• β-carotene - (in pumpkin) these carotenoids can help improve cardiovascular risk factors and increase circulating antioxidants (5);
• Procyanidins and epicatechins - (in cocoa) flavanols with intensely anti inflammatory effects, which support the cardiovascular system and may help prevent cancer (6); and
• Alpha-linolenic acid (ALA) - (in chia seeds and walnuts) an omega-3 fatty acid found primarily in plants that seems to reduce the risk of cardiovascular disease (7).

Ingredients

Here is what you'll need for this recipe, along with some applicable substitutions and notes.

• Strong coffee - regular or decaf is fine. You can also use espresso or instant coffee for this.
• Dates - dried, pitted dates are what you want. The whole ones, not the chopped up pieces covered in oat flour.
• Black beans - look for no added salt canned black beans, and be sure to drain and rinse them well.
• Pumpkin puree - not pumpkin pie filling. You could also use applesauce, a mashed banana, or plain unsweetened yogurt instead.
• Maple syrup - look for 100% pure maple syrup. It's still an added sugar to be used in small amounts, but also adds some nutrition.
• Cocoa powder - unsweetened cocoa powder, either natural or Dutch-processed will work here. I use natural cocoa powder. This lends a more intense chocolatey flavor, while Dutch-processed will result in a more mellow chocolatey taste.
• Whole wheat pastry flour - keeps the brownie light and helps it hold together. Whole wheat flour could work in a bind but may make the brownies drier. I have not tested a gluten free flour with this recipe.
• Ground chia seeds - helps keep the brownies together. You can also use ground flax seeds.
• Vanilla - to balance the chocolate
• Walnuts - use any type of nut you have on hand

See recipe card for quantities.

Instructions

Here's how to make fudgy black bean brownies.

1. Step 1: Soak the dates in the coffee.

2. Step 2: Add the coffee, dates, black beans, pumpkin puree, maple syrup, and vanilla to a blender.

Equipment

The most important piece of equipment for making these brownies (besides the pan of course) is a high speed blender. That will make quick work of breaking down the dates and black beans with no little pieces remaining. While less ideal, a regular blender or food processor can be used. Be sure to thoroughly soak the dates so they are very soft.

Storage

The cooled brownies can be stored in an airtight container on the counter for up to 3 days, or in the refrigerator for up to 7 days.

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

• Wash hands before touching food, and after touching your hair, face, pets, etc.
• Make sure all needed utensils and equipment are clean and sanitized before beginning
• Never leave cooking food unattended

See more guidelines at USDA.gov.