Heart-Healthy Kidney Bean Brownies

Who says indulging in a chocolaty dessert can’t be part of a heart-healthy diet? Not me!

Let’s dive into a recipe that not only satisfies those sweet tooth cravings but also packs a punch of nutrition: Kidney Bean Brownies. Yes, you heard it right—kidney beans in brownies!

A stack of kidney bean brownies on a white plate, with a baking dish behind it.

Why Kidney Beans?

Kidney beans are rich in plant protein and soluble viscous fiber, which means these brownies help keep your cholesterol low and your stomach feeling full. Kidney beans are an essential component of the cholesterol lowering Portfolio diet plan.

Combine that with the natural sweetness of dates and the creamy texture of avocado, and you’ve got yourself a dessert that’s as nutritious as it is delicious.

Image of Veronica Rouse with Free 7 day heart healthy meal plan freebie.

The Easiest Brownies You’ll Ever Make

If you’re someone who loves to bake but hates the cleanup, this recipe will become your new best friend.

With minimal prep and simple ingredients, these brownies practically make themselves. Just blend, mix, and bake!

Ingredients In Red Kidney Bean Brownies

Kidney bean brownie ingredients in dishes including kidney beans, cocoa powder, whole wheat flour, salt, baking powder, an avocado, chocolate chips, walnuts and dates.

  • Red Kidney Beans – I used no salt added canned kidney beans for this recipe, just like this red bean smoothie
  • Dates and Avocado – These ingredients add sweetness and silkiness without processed sugars (or added sugars) and unhealthy fats.
  • Whole Wheat Flour & Cocoa Powder: Cocoa powder is one of 39 foods that lower blood pressure.

Step-By-Step Directions

  1. Start with blending your kidney beans in the food processor—aim for a smooth texture here.
Kidney beans in a food processor.

Kidney beans in a food processor blended.

2. Once that is smooth, throw your dates and avocado into the mix to get that creamy consistency.

Avocado and dates in a food processor.

Blended avocado and dates in a food processor.

3. Now it’s time to add the dry ingredients and stir until you can’t see any flour clouds.

An image of the wet and dry ingredients for kidney bean brownies in a mixing bowl.

4. That’s it, now you can let the oven do the work. Soon you’ll have brownies that are firm on the outside but tender in the heart.

Kidney bean brownie batter in a baking dish.

5. Once out of the oven, let these treats cool before slicing them up for a crowd or just for yourself (I won’t judge!). They pair beautifully with a Mediterranean coffee.

Watch This Brownie Video Hack

If you liked these, be sure to watch this simple video on how to add black beans to brownies!

Other Heart Healthy Recipes With Beans

How Were They?

So, there you have it—a kidney bean brownie recipe that loves you as much as you love it.

It’s rare to find a dessert that you can indulge in without a pinch of guilt creeping in. These kidney bean brownies not only keep your heart health in check but also lift your spirits with their sheer deliciousness. They are proof that you can have your cake—or in this case, brownie—and eat it too!

Bake a batch of these heart-healthy kidney bean brownies and let me know what you thought by leaving me a star rating or a comment below.

An image of Veronica The Heart Dietitian cutting an apple, and an image of a book. The text on the image and book reads "FREE 4 steps to a happy heart without restriction ebook".

A stack of kidney bean brownies on a white plate, with a baking dish behind it.

Heart Healthy Red Kidney Bean Brownies

This recipe not only satisfies those sweet tooth cravings but also packs a punch of nutrition with the fiber and protein from kidney beans.
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Prep Time 15 minutes
Cook Time 45 minutes
Course Dessert, Snack
Cuisine American
Servings 9
Calories 297 kcal

Equipment

  • 1 Food Processor
  • 1 8×8 baking dish

Ingredients
  

  • 1 1/2 cups red kidney beans drained and rinsed
  • 1/2 cup dried dates soaked in hot water
  • 1 avocado
  • 1 cup whole wheat flour
  • 1/4 cup cocoa powder sifted
  • 1/3 cup white sugar
  • 1/2 tsp baking powder
  • 1/8 tsp salt
  • 1/2 cup semi-sweet chocolate chips
  • 3/4 cup chopped walnuts optional

Instructions
 

  • Preheat oven to 350°F. In a food processor, blend red kidney beans until smooth. Add 1-2 tbsp of water if necessary. Empty into a large mixing bowl.
  • In the food processor, add dates and avocado with 1-2 Tbsp of date water. Blend until smooth. Empty into mixing bowl.
  • To the mixing bowl, add the flour, cocoa powder, white sugar, baking powder, salt, chocolate chips and optional walnuts and hemp hearts.
  • Mix until well incorporated. You may need to add 1-2 tbsp additional water if the batter is too thick.
  • Line the baking dish with parchment paper. Pour batter into baking dish and smooth top to make level. Sprinkle top with extra walnuts, hemp hearts and chocolate chips if desired.
  • Bake for 40-45 minutes ,ensuring the center is firm.
  • Let cool for 10 minutes, cut, and enjoy!

Nutrition

Calories: 297kcalCarbohydrates: 40gProtein: 8gFat: 14gSaturated Fat: 4gPolyunsaturated Fat: 5gMonounsaturated Fat: 4gTrans Fat: 0.01gCholesterol: 1mgSodium: 60mgPotassium: 465mgFiber: 8gSugar: 17gVitamin A: 42IUVitamin C: 3mgCalcium: 51mgIron: 3mg
Keyword brownies, kidney bean brownies
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