Everyone loves a chocolate brownie, but is one made with beans going a bit far? The first time I heard about people adding beans to cake I really wasn’t convinced. However, the proof is in the pudding (or brownie) as the saying goes – once I tried them, I was immediately won over. Rich, chocolaty, moist on the inside and crisp on the outside, you’d never guess beans were there in the first place.
Fibre focus
It seems 2026 is all about fibre, which is great news as currently only 4% of the population hits the government’s recommended 30g a day. I’m super happy about this as I’ve been banging on about fabulous fibre for years! Essential for gut health, fibre is of course only found in plants, and a plant-predominant diet full of whole foods is packed with it. When you eat this way, you really don’t need to buy processed products with ‘added’ or ‘high’ fibre – if they didn’t remove it in the first place, it wouldn’t need to be added back in!
Beans are a great source of fermentable fibre, the type we can’t digest but the microbes that hang out in the microbiome love them – it’s gut bug food. However, if you’re not used to beans and their fantastic fibre content, it’s not advisable to dive straight in. Your microbiome will enjoy them for sure, but probably a bit too much! As they ferment the fibre to break it down, it creates a powerful by-product – gas!
If you have an imbalance in your microbiome, like many people do, this can be a bit much, leading to bloating, pain and lots of farting! Noxious aromas too. This is what puts many people off eating beans – it’s not the beans fault, though. It’s your gut bugs having too much fun with the fibre!
Rather than eating loads at once (like the last craze, fibre-maxxing), introducing small amounts of beans into meals is a much better way of ‘training’ your microbes. Even a teaspoon can make a difference, especially if you’re very reactive. Gradually build up the amount over time in a way that suits you. It might be a long time, but that’s ok. Eating lots of colourful plant foods that also feed gut bugs at the same time will also help.
The bean portion in these brownies is reasonably low; if you’re struggling with severe wind, it still may be a bit much. But if you’ve started building up your portions, then this is a super tasty way of feeding yourself and your microbes.
beneficial black beans
Black beans come with more than just fibre though – the dark pigment in the skin is packed full of anthocyanin, a type of phytonutrient with powerful antioxidant effects throughout the body, including the brain. Although we call them black, the pigment is dark purple, the same as blueberries and blackberries. Not only that, but black beans are also a good source of plant protein and minerals like magnesium, iron and potassium. A powerful package for a small bean.
This power shows up in their health benefits – black beans support heart health, blood pressure, blood sugar levels, bone health and of course gut health. In fact beans, including black beans, are one of the healthiest food groups around which is why it’s advisable to eat 2 or 3 portions every day.
I’m a big fan of black beans and use them in a wide range of recipes including my yummy sweet potato and black bean burgers and smoky baked beans.
baking tips
These brownies are crisp on the outside and moist on the inside – as long as they’re not overbaked. Timing is key. They need to be firm to the touch but still have a little give when you press the top with your fingers. That’s the time to whip them out of the oven. They’re delicious with added chocolate, but if you follow a program like Overcoming MS that avoids chocolate (but not cocoa) due to the saturated fat content, raisins and/or walnuts taste awesome too.
If you are gluten free, use a gluten free self-raising flour mix. And if you’re nut free, tahini (sesame seed paste) works just as well and adds some extra calcium too. Every plant ingredient brings it’s own benefits.
These delicious black bean chocolate brownies is one of the recipes I teach to the medical students taking the Cooking For the Climate course offered by Plant Based Health Professionals. They’re usually very doubtful at first, but fully on board once they’ve tasted them. During this weeks session, one student told me she’d already made them 3 times as her family loved them so much.
This recipe is one of 100 in my new book Healing From the Inside Out, available to buy now!Â
I hope you give these black bean brownies a go. Do let me know how you get on.
Black bean chocolate brownies
Ingredients
Equipment
Method
- Pre-heat the oven to 180C. Line a 20x20 baking tin with non-stick baking paper. Drain and rinse the black beans.
- Tip the ground flaxseed into a large bowl. Add 4 tbsp water, the nut butter or tahini, vanilla essence, the soya milk and 1 tbsp lemon juice. Mix well to combine.
- Add the black beans to the mix. Grab a stick blender or potato masher and mash the ingredients together (or use a food processor to make it easier). The mix can have a few lumps – no need to make it smooth. It will be thick and gloopy.
- In a separate bowl mix the flour, cocoa powder, baking powder and sugar together.
- Tip the flour mix into the mushy bean mix along with the chocolate chips (if using), raisins or walnuts (if using) and the remaining soya milk. Using a large spoon, stir everything together making sure you scoop up all the mix from the bottom of the bowl. If the mix is too dry, add a little more soya milk so it drops easily off the spoon to get a good dropping consistency.
- Quickly spoon the mix into the prepared baking tin. Spread out to the corners and give it a good tap on the worktop. Place in the middle of the oven for 15 minutes.
- Check the tin – if the top is still very bouncy and a skewer or knife comes out with lots of mix on it, pop it back in the oven for up to 5 more minutes. Don’t over-bake or you won’t get the soft, sticky centre.
- Remove from the oven and leave the brownies to settle in the tin for 5 minutes before turning them out onto a cooling rack.
- Cut into 9 or 12 pieces. Sieve extra cocoa powder over the top to decorate if you wish. Store in an airtight container for up to 4 days, or freeze.
This sounds great, I am going to have a go at this one. I’m missing the odd sweet treat so this might just fit the bill.
Hi Valerie. These are a great option as they hit the sweet spot whilst giving you lots of extras. They’re even better when warmed slightly!