DESSERTS
Chocolate walnut brownies
Fudgy thick brownies are a tasty treat with fresh fruit. These ones pack additional fibre and protein – perfect for your mid-afternoon break.
Calorie Smart
Carb Smart
Developed by Emily Richards (PH Ec.)
16 servings
30 minutes (prep: 10 mins / bake: 20 mins)
Time required
30 mins
Carbohydrates
20 g/serving
Ingredients
- 1 can (19 oz/540 mL) white kidney beans, drained and rinsed
- 2/3 cup (150 mL) packed brown sugar
- ½ cup (125 mL) skim milk
- 2 egg whites
- ¼ cup (50 mL) soft non-hydrogenated margarine, melted
- 1 tbsp (15 mL) vanilla
- ½ cup (125 mL) whole wheat flour
- ½ cup (125 mL) unsweetened cocoa powder
- 1/3 cup (75 mL) wheat germ
- 1 tsp (5 mL) baking powder
- 1/3 cup (75 mL) chopped toasted walnuts
- Calories 137
- Carbs 20 g
- Sugar 10 g
- Fibre 3 g
Directions
- In food processor, puree beans until coarse. Add in sugar, milk, egg whites, margarine and vanilla and puree until smooth, scraping down sides a few times.
- In a large bowl, whisk together flour, cocoa, wheat germ and baking powder. Pour bean mixture over flour mixture. Stir in walnuts to combine. Scrape batter into parchment paper lined 8-inch (1.5 L) square baking pan, smoothing top.
- Bake in 350 °F (180 °C) oven for about 22 minutes or until cake tester inserted comes out clean. Let cool on rack.
Tip: These brownies need to be covered with plastic wrap or cut and stored in airtight container in refrigerator for up to 4 days. They can also be frozen for up to 2 weeks.
Per serving (1 portion)
- Calories 137
- Protein 4 g
- Total fat 5 g
- Saturated fat 1 g
- Cholesterol 0 mg
- Carbohydrates 20 g
- Fibre 3 g
- Sugars 10 g
- Added sugars 7 g
- Sodium 132 mg
- Potassium 222 mg
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© 2022 Heart and Stroke Foundation of Canada. Reproduced with permission from the Heart and Stroke Foundation.
