Chocolate walnut brownies dish
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

Chocolate walnut brownies

 

Developed by Emily Richards (PH Ec.)  

16 servings 
30 minutes (prep: 10 mins / bake: 20 mins)

3 (1989 ratings)
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Time required

30 mins

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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

  1. 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.
  2. 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.
  3. 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
  • © 2022 Heart and Stroke Foundation of Canada. Reproduced with permission from the Heart and Stroke Foundation.

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Cart2Table has been reviewed and approved by Registered Dietitian Caroline Leblanc and Certified Diabetes Educator Naomi Orzech.