Red Kidney Bean Brownies: A Healthy Twist on a Classic Treat

Who says brownies can’t be both indulgent and nutritious? Today, we’re sharing a recipe that combines rich flavors with wholesome ingredients: Red Kidney Bean Brownies. Packed with protein, fiber, and natural sweetness, this dessert is a guilt-free way to satisfy your chocolate cravings. Plus, it’s gluten-free and plant-based!

Why You’ll Love This Recipe

1. Nutritious Ingredients: These brownies are loaded with plant-based protein from kidney beans, flax seeds, and almond flour.
2. Naturally Sweetened: Dates add natural sweetness, cutting out the need for refined sugar.
3. Gluten-Free Goodness: A combination of oat and almond flour makes this recipe perfect for gluten-free diets.
4. Simple and Quick: With easy-to-find ingredients and minimal prep time, you can whip these up in no time.

Ingredients (Makes 8 Servings)

For the Brownies:

• 250 g red kidney beans, boiled and drained
• 2 tbsp ground flax seeds
• ⅔ cup plant-based milk
• 5 tbsp cocoa powder
• 4 tbsp hazelnut butter
• ¼ cup oat flour
• ¼ cup almond flour
• 22-25 small dates
• ⅛ tsp salt
• ½ tsp baking powder

To Top:

• 2 tbsp dark chocolate chips
• 2 tbsp nuts

Nutritional Information (Per Serving)

• Calories: 334
• Protein: 10 g
• Fat: 9 g
• Carbohydrates: 55 g

How to Make Red Kidney Bean Brownies

Step 1: Prepare Your Ingredients

• Mix the plant-based milk and ground flax seeds in a small bowl. Let it sit for a few minutes until it thickens; this will act as your egg substitute.
• Soak the dates in hot water for 15 minutes. Once softened, remove the seeds and skins.

Step 2: Blend the Base

• In a food processor, pulse the kidney beans, cocoa powder, hazelnut butter, oat flour, almond flour, salt, and baking powder until smooth.

Step 3: Combine the Mixtures

• Gently fold the flax seed mixture into the date and bean batter. Mix until well combined and even.

Step 4: Bake to Perfection

• Line a 20×20 cm square baking tray with wax paper. Pour the brownie batter into the tray and spread it evenly.
• Sprinkle the dark chocolate chips and chopped nuts on top for a delightful crunch.

Step 5: Bake and Cool

• Preheat your oven to 180°C (355°F). Bake the brownies for 30 minutes.
• Let them cool in the tray for at least 15 minutes before slicing.

Step 6: Serve and Enjoy!

• Slice the brownies into 9 pieces and serve. These are perfect as a post-workout snack, a healthy dessert, or even a midday energy boost.

Tips for Success

• Texture Matters: Ensure the beans and dates are thoroughly blended for a smooth, fudge-like texture.
• Storage: Store the brownies in an airtight container at room temperature for up to 3 days or refrigerate for up to a week.
• Customize: Swap hazelnut butter for peanut or almond butter, or experiment with different nuts and toppings.

Indulge in these Red Kidney Bean Brownies guilt-free and enjoy a treat that’s as good for your body as it is for your taste buds. Let us know how your batch turns out in the comments below!

7 Amazing Benefits of Red Kidney Bean Brownies

1. Rich in Plant-Based Protein
   • With red kidney beans and almond flour, these brownies offer 10 grams of protein per serving, making them a satisfying snack or dessert.
2. Naturally Sweetened
   • Dates add a natural sweetness without the need for refined sugar, helping you avoid sugar spikes and crashes.
3. Gluten-Free and Gut-Friendly
   • Made with oat and almond flour, this recipe is perfect for those with gluten sensitivities or anyone looking to improve digestion.
4. Loaded with Fiber
   • The combination of beans, flax seeds, and dates provides a high-fiber treat that supports digestive health and keeps you full longer.
5. Low in Saturated Fat
   • Hazelnut butter and nuts add healthy fats while keeping saturated fat low, promoting heart health.
6. Packed with Antioxidants
   • Cocoa powder and dark chocolate chips are rich in antioxidants, which help combat free radicals and support overall wellness.
7. Simple and Versatile
   • This easy-to-make recipe doubles as a healthy snack or post-workout treat, and you can customize the toppings to suit your taste!

Enjoy a dessert that satisfies your chocolate cravings while nourishing your body! 🍫

This recipe is shared from our sister website, PeakBodyFlow.com, and is published here with full permission.

Red Kidney Bean Brownies: A Healthy Twist on a Classic Treat

Recipe by DaniEliCourse: Healthy RecipesDifficulty: Easy

Servings

8

servings

Prep time

5

minutes

Cooking time

30

minutes

Calories

334

kcal

Resting Time

15

minutes

Protein

10

Fat

9

Carbs

55

Red Kidney Bean Brownies. Packed with protein, fiber, and natural sweetness, this dessert is a guilt-free way to satisfy your chocolate cravings. Plus, it’s gluten-free and plant-based!

Ingredients

• 250 g red kidney beans, boiled and drained

• 2 tbsp ground flax seeds

• ⅔ cup plant-based milk

• 5 tbsp cocoa powder

• 4 tbsp hazelnut butter

• ¼ cup oat flour

• ¼ cup almond flour

• 22-25 small dates

• ⅛ tsp salt

• ½ tsp baking powder

• TO TOP:

• 2 tbsp dark chocolate chips

• 2 tbsp nuts

Directions

• Mix the milk and ground flax seeds and let sit until thickened.
• Soak the dates in hot water for 15 minutes. Then, remove the seeds and skins from the dates.
• In a food processor, pulse all the ingredients except the flax seed mixture until smooth.
• Fold the date and bean mixture with the flax seed mixture until it’s even.
• Pour the brownie batter into a 20×20 cm square baking tray lined with waxed paper evenly into the tray and top with the chocolate chips and nuts.
• Bake for 30 minutes in a preheated oven at 180°C/355°F. Let cool for 15 minutes before slicing.
• Slice them into pieces.

Recipe Video