Heart-Healthy Black Bean Brownies

Did you know that cardiovascular disease is the greatest threat to the lives of women and men in the world?  Women with PCOS are at increased risk of developing heart disease due to the common presence of metabolic syndrome which is a combination of conditions including elevated triglycerides, high “bad” cholesterol, low “good” cholesterol, high blood pressure, obesity, and increased belly fat.

Fortunately, each day most of us can decrease our risk of developing heart disease. Nutritional intake is important with some evidence suggesting to decrease saturated fats and other evidence to decrease trans fats. Decreasing salt intake is also recommended while increasing phytonutrient, fiber-rich foods, like fruits and vegetables. Secondly, regular exercise can reduce body weight, blood pressure, “bad ” cholesterol and increase insulin sensitivity. In addition, sleep deprivation has been shown to increase the risk of heart disease and related conditions. Finally, quitting smoking is the single most impactful change one can make to improve their heart and overall health.

Now you may be wondering where brownies fit into this heart-healthy lifestyle I speak of, but these delicious, fudgy treats are made primarily from black beans and unsweetened cocoa powder! Carry on to find out how these two ingredients can make a crowd-pleasing dessert that can support a healthy heart. PS. The trick is to not reveal the ingredients until AFTER your loved ones have tried them. I promise they will be shocked!  Let me know what you do to protect your heart in the comments section.

Vegan Gluten-Free Black Bean Brownies

Ingredients:

  • 2 cups dried black beans, pre-soaked and boiled (I can’t promise that canned beans will result in the same gooey, moist texture)
  • 1/2 cup unsweetened cocoa powder
  • 2 tbsp pure maple syrup
  • 1/4 cup extra virgin olive oil (or coconut oil, though may not be as heart-healthy)
  • 2 tsp pure vanilla extract
  • 1/2 tsp baking powder
  • 1/2 cup dark chocolate chips (>75% real cocoa)

How to:

  1. Preheat oven to 350 F.
  2. Blend all ingredients, except chocolate chips, in a food processor until completely smooth.
  3. Stir in the chocolate chips.
  4. Pour into an 8×8 pan pre-greased with olive oil.
  5. Cook for 15-20 minutes being careful not to overcook as this could dry them out.
  6. Let cool before cutting. I popped these in the freezer to firm up even more.

Vegan Gluten-Free Black Bean Brownies

PCOS Powers:

  • black beans = high in protein, fiber, potassium, magnesium, folate, vitamin B6 and phytonutrients which help lower blood pressure, manage blood sugar levels and prevent cardiovascular disease, contains several flavonoids including quercetin which is anti-inflammatory and may reduce the risk of atherosclerosis
  • unsweetened cocoa powder = supports the cardiovascular system by enhancing vascular function and decreasing platelet reactivity, may help improve cholesterol levels, been shown to improve cognitive function, insulin resistance and blood pressure

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Heart-healthy Black Bean Brownies - Low-glycemic, Vegan, Gluten-free

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20 Comments Add yours

  1. These look so delicious!

    Liked by 1 person

    1. They were too good for even myself to believe!

      Like

  2. Sam says:

    Yum!! My 4 kiddos and I eat a lot of rice and beans…but these seem like a way better way to eat beans!!

    Liked by 1 person

  3. wow black beans.. never thought of it.

    Like

  4. michelle says:

    Wow, very interesting.. They look delicious… hmmm I’m intrigued

    Like

  5. Oh my gosh I HAVE to try this for my 2 year old and see if she notices!

    Liked by 1 person

  6. Ashleigh says:

    Wow, this black bean brownie recipe looks so delicious! I love trying new and healthy recipes! Thank you for sharing!

    Like

  7. MaKenna says:

    I’m not knocking it until I try it… but black bean? I’ve never heard of such a thing, which makes me excited! And the images you used really make them look DELICIOUS. I will for sure be pinning this and saving for later.

    Like

  8. Having a parent with heart disease, this topic is near and dear to me! I take care of my heart by eating pretty healthy and hitting the gym daily. Thanks for this! I will be trying these brownies!

    Like

  9. I am totally going to try this and not tell anyone at home what i made it with =)

    Like

  10. idrisstwist says:

    I still have to try black bean brownie. They look awesome !

    Like

  11. Iveta Ongley says:

    This looks amazing, I’ll have to give it a go. I’m always on the look out for healthy snacks I can give to my daughter. Thanks for this recipe

    Like

  12. Frazer says:

    As Dylan’s taste testing guinea pig with extremely high standards, I must say that these brownies are one of my favorites! They have a very smooth and creamy texture with the perfect chocolaty sweetness. They taste delicious!

    Liked by 1 person

  13. Thank you for sharing this lovely recipe, I will definitely try it. I shared it on my Pinterest group board at https://www.pinterest.com/fannnart/lets-eat-and-drink/.

    Like

  14. Lindsey @ And the Kitchen Sink says:

    These look heavenly! do you taste the black beans in them?

    Like

  15. Never heard of black bean brownies. Sound super healthy.

    Like

  16. jennifer L says:

    Wow I would never have imagined black beans in brownies but it sounds interesting, and frankly absolutely yummy. I def want to give this recipe a go!

    Like

  17. I’m doing my best to work out so that i can be healthier and put less strain on my heart. Doing that AND eating these brownies would be sooooo perfect!
    Danielle | http://www.FollowMyGut.com

    Liked by 1 person

  18. fatima says:

    looks healthy and yummy,thank you

    Like

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