If you’re looking for a nutrient-packed dessert that even the pickiest eaters will love, these Black Bean Brownies with Hemp Seeds are a must-try! They’re fudgy, rich in chocolate flavor, and completely flourless, making them naturally gluten-free. Plus, they pack a protein and fiber punch thanks to the black beans and hemp seeds—without compromising on taste!
In this article you’ll learn about the benefits of hemp seeds and black beans, and you’ll get my family-favorite recipe for healthy brownies!
Black Bean Brownies: A Nutrient-Packed Twist on a Classic Treat
Brownies are everyone’s favorite, but traditional recipes can be heavy in refined flour and sugar. I don’t love restriction when it comes to food; rather, I try to seek out healthier ways to still enjoy the flavors I enjoy. By using black beans and hemp seeds, we’re turning this classic dessert into a protein-rich, fiber-packed, and naturally gluten-free treat. Plus, if you’ve ever struggled to get your kids to eat more fiber, these brownies are a game-changer!
The Health Benefits of Black Beans
Black beans are an excellent source of fiber, which supports regular digestion and stable blood sugar levels and keeps you feeling full longer (1). Additionally, black beans are rich in antioxidants, iron, and folate, (2) which are all essential nutrients for growing children.
That said, not many kids place black beans at the top of their favorite food list, and so finding creative ways to sneak them into your child’s diet can be a really helpful way to meet your kids where they are.
You may also like these articles:
- Nutrient & Calorie Dense Foods That Help Underweight Kids Thrive
- Nutrients That May Benefit Individuals With Autism
Hemp Seeds
Beyond sneaking black beans into this recipe, I also load them with hemp seeds. Hemp seeds are a fantastic addition to these brownies because they provide a nutrient boost while being easily concealable by the cocoa flavor of these brownies. What makes hemp seeds special is that they are considered a complete plant-based protein source (3), meaning they contain all nine essential amino acids that the body needs for growth, muscle repair, and overall function (4). This makes them especially beneficial for children, who need adequate protein to support their rapid development. Additionally, hemp seeds are rich in omega-3 fatty acids (5), which support brain health (6), a healthy inflammatory response (6), and immune function (7).
To learn more about the benefits of omega-3 fatty acids for kids, read these articles:
- The Benefits of Omega Fatty Acids for School-Aged Children
- Key Supplements For Infant & Child Brain Development
Another key benefit of hemp seeds is their impressive mineral content. They provide magnesium, zinc, and iron (8), all of which play important roles in energy production, cognitive function, and immune health (9). Magnesium, in particular, is well-known for its calming effects (10), making these brownies a great option for an afternoon snack without the sugar crash.
Dr. Green Mom’s Picky Eater Approved Black Bean Brownies with Hemp Seeds
These fudgy, chocolatey brownies come together in a blender and are ready in under 45 minutes!
⏲️ Prep Time
10 minutes prep + 25-35 minutes bake time
Yields
12 brownies
Ingredients
- 1 can (15 oz) black beans, rinsed and drained (or ~2 cups cooked black beans)
- 1/4 cup hemp seeds
- 2 eggs
- 3 tbsp coconut oil, melted
- 3/4 cup organic cacao powder
- 1/2 cup coconut sugar (or unrefined cane sugar)
- 1.5 tsp baking powder
- 1 tsp pure vanilla extract
- Pinch of sea salt
- Optional: 1/2 cup chocolate chips
Directions
- Preheat oven to 350°F (175°C). Line an 8×8-inch baking dish with parchment paper or grease lightly.
- Blend black beans and hemp seeds in a food processor until completely smooth. This helps create a creamy, flour-like base.
- Add eggs, coconut oil, cacao powder, sugar, baking powder, vanilla, and sea salt. Blend again until smooth and fully incorporated.
- Fold in chocolate chips if using.
- Pour batter into the prepared baking dish, smoothing the top with a spatula.
- Bake for 22-25 minutes. The edges should be set while the center remains slightly soft for a fudgy texture.
- Let cool for at least 10 minutes before slicing to allow the brownies to firm up.
- Enjoy! Serve as-is, or with a drizzle of nut butter.
Tips for the Best Black Bean Brownies
- Blend the beans and hemp seeds thoroughly – The smoother the batter, the better the texture.
- Use quality cacao powder – This ensures a deep, rich chocolate flavor and provides antioxidants
- Don’t overbake – If you prefer slightly gooey brownies, remove them from the oven when the center is still slightly soft.
- Store leftovers properly – These brownies keep well in an airtight container for up to 3 days at room temperature or a week in the fridge. They also freeze beautifully!
Summary
These Black Bean Brownies with Hemp Seeds prove that dessert can be both delicious and nutritious. Whether you’re looking for a snack that’s high in protein and fiber, a better-for-you treat for kids, or just a way to satisfy your chocolate cravings, this recipe is a winner!
For more picky eater approved healthy recipes, check out these articles:
- Top Sources of Vitamin D + Kid Friendly Recipes
- Back-To-School Recipe: Nut & Seed Gelatin Granola Bars
References:
- Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116.
- Reverri EJ, Randolph JM, Steinberg FM, Kappagoda CT, Edirisinghe I, Burton-Freeman BM. Black Beans, Fiber, and Antioxidant Capacity Pilot Study: Examination of Whole Foods vs. Functional Components on Postprandial Metabolic, Oxidative Stress, and Inflammation in Adults with Metabolic Syndrome. Nutrients. 2015 Jul 27;7(8):6139-54. doi: 10.3390/nu7085273. PMID: 26225995; PMCID: PMC4555112.
- Tănase Apetroaei V, Pricop EM, Istrati DI, Vizireanu C. Hemp Seeds (Cannabis sativa L.) as a Valuable Source of Natural Ingredients for Functional Foods-A Review. Molecules. 2024 May 1;29(9):2097. doi: 10.3390/molecules29092097. PMID: 38731588; PMCID: PMC11085560.
- Li G, Li Z, Liu J. Amino acids regulating skeletal muscle metabolism: mechanisms of action, physical training dosage recommendations and adverse effects. Nutr Metab (Lond). 2024 Jul 2;21(1):41. doi: 10.1186/s12986-024-00820-0. PMID: 38956658; PMCID: PMC11220999.
- Tănase Apetroaei V, Pricop EM, Istrati DI, Vizireanu C. Hemp Seeds (Cannabis sativa L.) as a Valuable Source of Natural Ingredients for Functional Foods-A Review. Molecules. 2024 May 1;29(9):2097. doi: 10.3390/molecules29092097. PMID: 38731588; PMCID: PMC11085560.
- Dighriri IM, Alsubaie AM, Hakami FM, Hamithi DM, Alshekh MM, Khobrani FA, Dalak FE, Hakami AA, Alsueaadi EH, Alsaawi LS, Alshammari SF, Alqahtani AS, Alawi IA, Aljuaid AA, Tawhari MQ. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. 2022 Oct 9;14(10):e30091. doi: 10.7759/cureus.30091. PMID: 36381743; PMCID: PMC9641984.
- Bland JS. Therapeutic Use of Omega-3 Fatty Acids for Immune Disorders In Search of the Ideal Omega-3 Supplement. Integr Med (Encinitas). 2022 Nov;21(5):14-18. PMID: 36643210; PMCID: PMC9831136.
- Alonso-Esteban, J. I., Torija-Isasa, M. E., & Sánchez-Mata, M. de C. (2022). Mineral elements and related antinutrients, in whole and hulled hemp (Cannabis sativa L.) seeds. Journal of Food Composition and Analysis, 109, 104516. https://doi.org/10.1016/j.jfca.2022.104516
- Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020 Jan 16;12(1):228. doi: 10.3390/nu12010228. PMID: 31963141; PMCID: PMC7019700.
- Rawji A, Peltier MR, Mourtzanakis K, Awan S, Rana J, Pothen NJ, Afzal S. Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review. Cureus. 2024 Apr 29;16(4):e59317. doi: 10.7759/cureus.59317. PMID: 38817505; PMCID: PMC11136869.
