Kekerertjie-gemengde hawermoutstawe (9.5g proteïen, eiervry, suiwelvry)

Dit Kikkererwten Gemengde Hawermoutstawe are simple, egg-free, dairy-free breakfast bars rich in natural protein without using protein powder. They bring over 7 grams of fiber and 9.5 grams of protein per slice!

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Alhoewel die hele resep net hieronder is, moet jy nie al my wenke verder af misloop nie, insluitend bestanddeelruilings, my kookwenke en stap-vir-stap-foto's!

Kikkererwten Gemengde Hawermoutstawe

Dit Kikkererwten Gemengde Hawermoutstawe are simple, egg-free, dairy-free breakfast bars rich in natural protein without using protein powder. They bring over 7 grams of fiber and 9.5 grams of protein per slice!

5 van 6 stemme

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Voorbereidingstyd: 10 minute mins

Kooktyd: 30 minute mins

Totale tyd: 40 minute mins

Kursus: ontbyt

Kombuis: Amerikaanse

porsies: 9 bars

kalorieë: 264.8 kcal

Author: Carine Claudepierre

KookmodusVerhoed dat jou skerm donker word

1x2x3x

Bestanddele

Amerikaanse gewoonte - metrieke

• ▢ 1 koppie Medjool Datums - pitted, equivalent to 155g/5.5oz (note 1)
• ▢ 1 ½ koppies Warm Amandelmelk - (aantekening 2)
• ▢ 1 kan Keker-ertjies - 15 ounces / 425g can drained, rinsed (note 3)
• ▢ ⅓ koppie Grondboontjiebotter - (aantekening 4)
• ▢ ⅓ koppie Esdoringstroop - (aantekening 5)
• ▢ 2 koppies Hawermout - (aantekening 6)
• ▢ 2 eetlepels Vlasmeel - (aantekening 7)
• ▢ 2 teelepel Bakpoeier
• ▢ ½ koppie bloubessies - om te versier

instruksies

• Preheat the oven to 350°F (180°C). Line a 9-inch pan with parchment paper. Lightly oil with cooking oil spray. Set aside.
• Place the pitted dates in a glass bowl and cover them with warm almond milk. Place a plate on top of the bowl. Set aside 10 minutes.
• Meanwhile, drain a can of chickpeas, and place in a high-speed blender with peanut butter, maple syrup, oats, flaxmeal, and pour the entire bowl of soaked date + milk as well.
• Blend on high speed until smooth, add baking powder to the jug, and stir with a rubber spatula.
• Pour the batter into the prepared pan, and sprinkle blueberries on top.
• Bake on the center rack of the oven for 30-35 minutes at 350°F (180°C) until golden brown, and a toothpick inserted in the center comes out with a few crumbs.
• Serve lukewarm with a dollop of coconut yogurt, extra berries, or chopped nuts.

Notes

Let 1: Any date varieties work; make sure you measure other varieties in weight, pitted.

Let 2: Or any milk you like, oat, soy, or coconut.

Let 3: Or cooked raw chickpeas. Measure the same amount of cooked chickpeas in weight.

Let 4: Or almond butter, cashew butter. For a nut-free option, use sunflower seed butter.

Let 5: Or any liquid sweetener like agave syrup or coconut nectar.

Let 6: Use gluten-free certified oats if needed.

Let 7: This acts as a binder, don’t remove, you can swap for ground chia seeds.

stoor: Store in the fridge in an airtight cake box for up to 4 days. Freeze them for up to 1 month. Thaw the day before in the fridge. Eat cold or lukewarm, microwave a little before serving.

Proteïenversterking: Serve with high-protein soy yogurt and a pinch of hemp seeds.

Oondmodus: Ek gebruik die waaier-geforseerde (konveksie) modus. As jy die konvensionele modus moet gebruik, beveel ek aan dat jy die temperatuur met 15°C (25°F) verhoog. Die baktyd behoort dieselfde te wees, maar dit kan dalk 'n paar minute langer neem.

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Voeding

Dien: 1bar | kalorieë: 264.8kcal | koolhidrate: 40.9g | proteïen: 9.5g | vet: 8.5g | Versadigde vet: 1.4g | Meervoudig onversadigde vet: 2.9g | Mono -onversadigde vet: 3.5g | natrium: 155.1mg | kalium: 384.2mg | Vesel: 7.5g | suiker: 14.8g | Vitamien A: 37.1IU | Vitamien C: 0.6mg | kalsium: 154.7mg | yster: 2.6mg | magnesium: 78.9mg | fosfor: 224.9mg | sink: 1.8mg

Bestanddele en vervangings

Jy benodig slegs 'n paar eenvoudige bestanddele om hierdie resep te maak. Hier is hoe om hulle te kies en te ruil.

• Medjool Datums – These add natural sweetness and a sticky texture that binds the bars together. Dried figs or apricots soaked in hot water work well here too.
• Warm Amandelmelk – This softens the dates and helps the blender process the heavy ingredients smoothly. Any dairy-free milk works, such as soy milk, oat milk, or coconut milk.
• Keker-ertjies – These form the protein-rich base of the batter and create a fudgy texture without adding a strong bean flavor. White beans like cannellini beans or navy beans also work perfectly.
• Grondboontjiebotter – This adds creaminess, healthy fats, and a nutty flavor that helps mask the chickpeas. Almond butter, cashew butter, or sunflower seed butter for a nut-free version are great swaps.
• Esdoringstroop – This adds extra sweetness and moisture to the bars. Agave syrup, brown rice syrup, or coconut nectar work just as well.
• Hawermout – These provide fiber and structure to the batter once blended. Quick oats or gluten-free certified oats are fine to use here.
• Vlasmeel – This acts as an egg replacement to bind the ingredients so the bars don’t crumble. Ground chia seeds work in the exact same way.
• Bakpoeier – This gives the bars a little lift and lightness, so they aren’t too heavy or dense.

How to Make Chickpea Blended Oat Bars (in Pictures)

Carine se Bakwenke

Let me share a few more tips for a perfect bar.

• Customize the Toppings – You can easily swap the blueberries for chocolate chips, raspberries, blackberries, or even chopped nuts if you prefer a bit of crunch.
• Texture Expectations – These bars come out soft and dense, very similar to blended baked oats, but they are firm enough to hold and eat on the go.
• Bedieningsvoorstelle – I find these taste amazing served lukewarm on a plate with a scoop of coconut yogurt, extra fresh berries, or some chopped nuts on top.

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