Friday, 15 May 2015

3 Bean 2 Bite Brownies

A side dish in brownie form? Yes, please! Red, white and black beans, and sweet potato disguised as a delicious brownie! These brownies are moist, decadent and healthy. No refined sugar and gluten-free! Coconut flour is high in fiber and contains healthy fats and cocoa is rich in antioxidants. It may seem like there are a lot of eggs in this recipe, but you need it to make the coconut flour work and to bind all the ingredients nicely together. Baking is really a lot like chemistry...but tastier! These brownies are really chocolately...more like a rich dark chocolate. My three-year-old daughter loves them but she definitely has a more mature palate than most kids. Hey, if your kids don't end up liking them, more for YOU:)


  • 1/2 cup white beans (I used unsalted canned beans- drain and rinse)
  • 1/2 cup black beans
  • 1/2 cup red beans
  • 1/2 cup mashed roasted sweet potato (see post on super healthy snack bars for preparation)
  • 1/3 cup pure coconut oil (melted), plus extra for greasing
  • 2/3 cup real maple syrup
  • 4 eggs
  • 1 tsp real vanilla extract
  • 1/4 cup coconut flour
  • 3/4 cup unsweetened cocoa powder 
  • 1 tsp baking powder
  • 1/2 tsp salt

  1. Preheat oven to 350 F.  Generously grease a non-stick mini muffin tin with coconut oil.  This recipe yields about 32 mini brownies. If you prefer, you can use an 8 x 8 square baking pan instead.  I would line the baking pan with parchment paper.
  2. Combine beans, sweet potato, coconut oil, maple syrup, eggs and vanilla extract in a large bowl. Blend until smooth. You can also use a food processor if you have one.
  3. Sift and combine dry ingredients in a separate bowl.
  4. Add dry ingredients to wet ingredients. Mix by hand until just combined.
  5. Divide batter into muffin tins. I used a mini ice-scream scoop.
  6. Bake for approximately 20 minutes. If using a square baking pan, I would bake for approximately 40 minutes, or until an inserted toothpick comes out clean.
    Fresh out of the oven...mmmmm!
  7. Cool brownies, remove (I ran a knife around each brownie to loosen it) and enjoy! Store in an air tight container and refrigerate. I love them best a little chilled!
Tip!  Feel like really indulging? Throw in a handful (or two) of mini semi-sweet chocolate chips and maybe even some chopped nuts for a real decadent treat. Toasted nuts are really flavourful and a small amount goes a long way. You deserve it.  

Someone is loving the chocolate batter!
Please let us know how your three bean brownies turn out. Who knew beans and chocolate went so well together!

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