Bean Brownie Bites with Hemp Seed Frosting

Must Try Recipes

I know I have been spamming you with dessert recipes lately but I can’t help myself. There are so many delicious ways of getting your sugar fix satisfied in a healthy way and I keep finding more and more. I’m sure you are just as devasted as I am, haha!

I first made this healthy brownie recipe for my son’s birthday party because I wanted to sneak something healthy in a way that would not be noticed. My son is completely fine with trying my health food experiments but I know that a lot of other children would complain. So instead of advertising the fact that these are healthy brownies, I simply let them think they are eating regular brownies with a slightly unusual frosting. And they disappeared immediately!

Based on black beans rather than flour, the brownie bites are light and full of delicious fiber (and no, you cannot taste the beans!). The only source of sweetness in these brownies is the dates. The fudgy texture is the result of mixing avocado with chia seeds. And then there is my greatest accomplishment as of late: the hemp seed frosting! I never managed to make a well-tasting frosting without powder sugar but this one turned out exactly how I wanted it to. And you only need milk, maple syrup, and hemp seeds to make it work.

You can eat or two as a pre-workout treat because these brownie bites contain just the right amount of carbs, protein, and fiber. They are also full of iron which is especially important for female athletes!

Bean Brownie Bites with Hemp Seed Frosting

Necessary equipment:

  • a food processor
  • a wooden spoon
  • a muffin tin

Ingredients:

32 brownie bites

the brownies:

  • 1 can of black beans, thoroughly drained and rinsed
  • 3/4 cups of cacao OR cocoa powder
  • 3/4 cups of pitted medjool dater
  • half of a medium-sized avocado
  • 2 chia eggs OR flax eggs (just mix 2 tablespoons of the seeds with 5 tablespoons of water)
  • 1 T. of any milk
  • 1 T. of vanilla extract
  • 1/2 t. of baking powder

the frosting:

  • 1 cup of hemp seeds
  • 3/4 cup of cocoa powder
  • 1/4 cup of organic maple syrup
  • 3 T. of milk
  • 1 1/3 T. of vanilla extract
  • 1/2 t. of sea salt

Instructions:

  1. Preheat the oven to 350 degrees.
  2. Put the beans, avocado, and dates into a food processor and keep pulsing until well combined.
  3. Add in the cacao powder, chia or flax eggs, milk, and vanilla extract. Pulse until the mixture turns smooth.
  4. Remove the bowl from the food processor (or transfer the mixture to another bowl if you need to) and add the baking powder. Use a wooden spoon to stir it in but do not overmix.
  5. Spray the muffin tin with cooking spray or butter it.
  6. Spoon the brownie batter into the muffin tin.
  7. Bake for 12 to 14 minutes.

the frosting:

  1. Put the maple syrup, vanilla extract, and hemp seeds in a food processor and pulse to combine. The mixture should turn creamy.
  2. Add in the cacao powder, milk, and sea salt. Keep pulsing carefully until you can no longer see cocoa powder in the mixture.
  3. Pulse once every 30 seconds so that the mixture will become fluffy and light.
  4. Once the brownies are done, remove from the oven and leave to cool for at least 10 minutes.
  5. Take the brownie bites out of the tin and cover with the hemp seed frosting. Enjoy!

Latest Kitchen Guides

Kitchen Must-haves