Adzuki Bean Brownies

Friends, I’m here to try to convince you to eat more beans. They’re good for you, they’re cheap, they’re versatile, and they make delicious brownies! I mean really, look at the Adzuki Bean Brownies in the photo above and tell me you don’t want to try them.

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These Adzuki Bean Brownies are…

Fudgy
Peanut-buttery
Moist
Sweetened only with maple syrup
High in fiber = filling!
Free of added oils
Naturally gluten free
Vegan

Beans are not just for making chili or baked beans.

I suspect beans get a bad wrap because most people eat them out of cans, only eat a few varieties, and associate them with a very small selection of dishes. But beans are so much more versatile than you may realize. They make excellent additions to soups, they’re wonderful in veggie burgers, and they can add bulk and nutrition to just about any salad.

They’re great for making sweet treats like chickpea blondies, black bean brownies, red bean ice cream, and chocolate chickpea spread. You can make countless dips with them like roasted cauliflower hummus, black bean and olive Provencal Hummus, and white bean pesto. They list goes on and on.

We eat beans every day, yet this blog is surprisingly short on bean recipes. I promise that I’ll be fixing that shortcoming in the following months!

Have your cake and meet your nutritional needs too

The humble bean is also crazy good for you. They’re nutrient-dense, rich in antioxidants, full of heart-healthy fiber, and they’re great for the health of our micro-biome. We now know that the microbiome is intricately connected with our immune system and even our mood. Fiber is important for so much more than just having a regular poop! (Though that’s pretty dang important too…) Bean consumption has even been shown to help improve insulin sensitivity, and they’re a a staple food recommended in The End of Diabetes.

Finally, beans a great source of plant-based protein, complex carbohydrates, and lots of important vitamins and minerals like iron, magnesium and calcium. And just quickly circling back to fiber, high fiber means filling. When you eat high-fiber foods (basically all plant foods) you feel full. When you feel full, your body gets the signal that it’s time to stop eating. Building the diet around high-fiber foods help us to stay in energy balance. That means we eat the right amount for our body’s needs naturally, without counting or stressing about portions.

Where to buy Adzuki Beans

Look for adzuki beans in the bulk section of your regular grocer, at a good bulk store (here’s a great Montreal bulk store), or at an asian super market. They should be priced just like the rest of the beans – cheap! If you’re only finding expensive adzukis, keep looking. Avoid canned adzuki beans. Canned beans are likely to be both expensive and mushy. If you can’t find adzuki beans and still really want to make this recipe, try substituting cooked chickpeas!