These gluten-free peppermint black bean brownies are out of this world delicious. First, let me tell you a little secret about these brownies. These black bean brownies have beets in them. Yes, beets! You wouldn’t even know this delicious black bean brownie recipe is filled with good-for-you ingredients. The holiday season isn’t complete without some sugary treat. Try making this healthy brownie recipe for your family.
I have created a healthier version of a traditional brownie. This is still so satisfying, and I guarantee no one will even know that this is filled with nutrient-dense ingredients. If you love a special holiday treat, then this is the one to make.
These brownies are made with cacao. Cacao is a super food that I love to add to so many recipes. It is an excellent replacement for traditional cocoa powder. Cacao is believed to be a super beneficial medicine with more than 300 beneficial compounds.
If you take out the sugar content that dark chocolate contains, you're left with the real stuff - pure unadulterated cacao. Traditional cocoa powders typically contain a lot of added sugar, while raw cacao powder is brimming with antioxidants, no sugar added, and full of vitamins and minerals.
The bad news here is that many products made from cacao destroy their beneficial qualities through processing, cooking, or refining them. Most milk chocolate bars, for example, are more sugar and hydrogenated oils than cacao. Check for high levels of cacao and a minimum of processing.
Raw Cacao Health Benefits
- Serotonin – Raw cacao increases the levels of serotonin and acts as a natural antidepressant.
- Endorphins – Cacao also increases the secretion of endorphins, which leads to a sense of well-being.
- Anandamide – Sometimes called the “bliss” chemical. Raw cacao has a compound that increases the levels of anandamide in the brain, and enzymes that delay the breakdown of anandamide. This helps give us longer periods of relaxation.
- Phenylethylamine (PEA) – This natural compound is made and released by the brain when we are in love. PEA is an antidepressant, mood elevator, and helps increase our alertness and focusing abilities.
I am sure you will enjoy these black bean beet brownies so much. In addition, if you want to try out some other recipes with raw cacao powder, consider:
KEY NUTRIENTS OF BEETS
Antioxidants | Carotenoids (Beta-Carotene) | Betalains | Phytonutrients | Folate | Vitamin C | Magnesium | Iron
Beet Nutrition Facts
Beets are good for your cardiovascular health. Betalains are the phytochemicals in beets, which increase the body’s production of glutathione, the nutrient that beautifies and detoxifies.
Beets naturally contain nitrates, which your body converts to nitric oxide. Studies indicate drinking beet juice helps with blood flow and even lower blood pressure. You can read more about the benefits of beets here.
BEAN BROWNIE RECIPE KEY NUTRIENTS
Fiber | Protein | Iron | Magnesium| Phosphorus | Folate
Peppermint Black Bean and Beet Brownies Recipe
- 2 eggs
- 1 15-ounce can of black beans, drained and rinsed
- 2 tablespoons hemp hearts
- ¼ cup cooked beets (If using canned beets, drain and rinse).
- ¾ cup cacao powder
- 2 tablespoons canned low-fat coconut milk (shake the can before opening).
- 1 teaspoon vanilla extract
- Pinch of salt
- ¼ teaspoon peppermint extract
- ¾ teaspoon baking powder
- ½ cup coconut sugar
- 2 crushed peppermint candy canes
- ½ cup dairy-free chocolate chips
Preheat oven to 350 degrees. Line an 8” by 10” baking pan with parchment paper. Lightly spray with cooking spray. In a food processor or blender, combine the black beans, beets, coconut milk, cacao powder, vanilla, peppermint extracts, coconut sugar, eggs, hemp hearts, salt, and baking powder. You will blend until smooth.
Next, stir in the chocolate chips by hand. Pour into the baking pan. Bake for 25 minutes. Check to ensure the inside is cooked by poking with a toothpick. If the toothpick comes out clean, remove it from the oven. If the batter is still wet, keep it in the oven for a few minutes more.
Remove from oven and allow to cool for 30 minutes. After that, cut into 1-inch squares and place onto a plate.
Lastly, crush the peppermint candy canes into pieces small enough to top with brownie pieces. Top the brownies with the crushed candy canes. Then enjoy this healthy gluten-free brownie recipe.
VEGAN RECIPE TIP
Replace the eggs with flax eggs.
Note: Please note ‘Tips’ above for suitable substitutions, storage advice, and more!
Enjoy This Gluten-Free Black Bean Brownie Recipe!
If you make these peppermint black bean and beet brownies, let me know in the comment section below. Have you ever tried a gluten-free black bean brownie recipe before?
I would also love to hear what you think, or take a photo and tag me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva
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