Kikherneistä ja kaurasta valmistetut sämpylät (9.5 g proteiinia, munaton, maidoton)

Nämä Chickpea Blended Oat Bars 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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Vaikka koko resepti on aivan alla, älä missaa kaikkia vinkkejäni alempana, mukaan lukien ainesosien vaihdot, ruoanlaittovinkkini ja vaiheittaiset ohjeet!

Chickpea Blended Oat Bars

Nämä Chickpea Blended Oat Bars 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 alkaen 6 ääntä

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Prep: 10 pöytäkirja min

Cook Aika: 30 pöytäkirja min

Kokonaisaika: 40 pöytäkirja min

Course: Aamiainen

Keittiö: Amerikkalainen

annoksia: 9 baarit

kalorit: 264.8 kcal

Kirjoittaja: Carine Claudepierre

KypsennystilaEstä näytön pimeneminen

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Ainekset

Yhdysvaltain tavanomainen - metrinen

• ▢ 1 kuppi Medjoolin päivämäärät - pitted, equivalent to 155g/5.5oz (note 1)
• ▢ 1 ½ kupit Warm Almond Milk - (huomautus 2)
• ▢ 1 voida Kahviherneet - 15 ounces / 425g can drained, rinsed (note 3)
• ▢ ⅓ kuppi Maapähkinävoi - (huomautus 4)
• ▢ ⅓ kuppi Vaahterasiirappi - (huomautus 5)
• ▢ 2 kupit Kaurahiutaleet - (huomautus 6)
• ▢ 2 ruokalusikallista Pellavajauho - (huomautus 7)
• ▢ 2 teelusikka Leivinjauhetta
• ▢ ½ kuppi mustikat - koristella

Ohjeet

• 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.

Huomautuksia

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

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

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

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

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

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

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

varastointi: 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.

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

Uunin tila: Käytän kiertoilmauunia. Jos sinun on pakko käyttää perinteistä uunia, suosittelen lämpötilan nostamista 15 °C:lla. Paistoajan pitäisi olla sama, mutta se saattaa kestää muutaman minuutin kauemmin.

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Ravitsemus

Tarjoilu: 1baari | kalorit: 264.8kcal | hiilihydraatit: 40.9g | proteiini: 9.5g | rasva: 8.5g | Tyydyttynyt rasva: 1.4g | Monityydyttymättömät rasvat: 2.9g | Monityydyttymättömät rasvat: 3.5g | natrium: 155.1mg | kalium: 384.2mg | kuitu: 7.5g | sokeri: 14.8g | A-vitamiini: 37.1IU | C-vitamiini: 0.6mg | kalsium: 154.7mg | Rauta: 2.6mg | Magnesium: 78.9mg | fosfori: 224.9mg | Sinkki: 1.8mg

Ainesosat ja vaihdot

Tarvitset vain muutaman yksinkertaisen ainesosan tämän reseptin valmistukseen. Näin valitset ja vaihdat ne.

• Medjoolin päivämäärät – 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 Almond Milk – 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.
• Kahviherneet – 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.
• Maapähkinävoi – 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.
• Vaahterasiirappi – This adds extra sweetness and moisture to the bars. Agave syrup, brown rice syrup, or coconut nectar work just as well.
• Kaurahiutaleet – These provide fiber and structure to the batter once blended. Quick oats or gluten-free certified oats are fine to use here.
• Pellavajauho – 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.
• Leivinjauhetta – 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)

Carinen leivontavinkkejä

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.
• Tarjousehdotuksia – 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.

More Oat Bar Recipes

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Healthy Oatmeal Bars

Pumpkin Oatmeal Bars