Barrette di avena e ceci (9.5 g di proteine, senza uova, senza latticini)

Alcuni degli Barrette di avena con ceci 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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Anche se la ricetta completa si trova qui sotto, non perderti tutti i miei consigli più in basso, tra cui suggerimenti su come sostituire gli ingredienti, consigli di cucina e foto passo passo!

Barrette di avena con ceci

Alcuni degli Barrette di avena con ceci 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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Tempo di preparazione: 10 verbale min

Tempo di cuocere: 30 verbale min

Tempo totale: 40 verbale min

Corso: Colazione

cucina: americano

Dosi: 9 bar

Calorie: 264.8 kcal

Autore: Carine Claudepierre

Modalità di cotturaImpedisci allo schermo di oscurarsi

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Ingredienti

US consuetudinario - Metrico

• ▢ 1 bicchiere Datteri Medjool - pitted, equivalent to 155g/5.5oz (note 1)
• ▢ 1 tazza Warm Almond Milk - (nota 2)
• ▢ 1 può Ceci - 15 ounces / 425g can drained, rinsed (note 3)
• ▢ ⅓ bicchiere Burro di arachidi - (nota 4)
• ▢ ⅓ bicchiere Sciroppo d'acero - (nota 5)
• ▢ 2 tazza fiocchi d'avena - (nota 6)
• ▢ 2 cucchiai Farina di semi di lino - (nota 7)
• ▢ 2 cucchiaino da tè Lievito in polvere
• ▢ ½ bicchiere mirtilli - decorare

Istruzioni

• 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.

Note

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

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

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

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

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

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

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

Archiviazione: 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.

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

Modalità forno: Io utilizzo la modalità ventilata (convezione). Se dovete usare la modalità statica, vi consiglio di aumentare la temperatura di 15 °C (25 °F). Il tempo di cottura dovrebbe essere lo stesso, ma potrebbe richiedere qualche minuto in più.

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Alimentazione

Servendo: 1bar | Calorie: 264.8kcal | Carboidrati: 40.9g | Proteine: 9.5g | Grasso: 8.5g | Grassi saturi: 1.4g | Grassi polinsaturi: 2.9g | Grasso monoinsaturo: 3.5g | Sodio: 155.1mg | Potassio: 384.2mg | Fibra: 7.5g | Zucchero: 14.8g | Vitamina A: 37.1IU | Vitamina C: 0.6mg | Calcio: 154.7mg | Ferro: 2.6mg | Magnesio: 78.9mg | fosforo: 224.9mg | zinco: 1.8mg

Ingredienti e sostituzioni

Per preparare questa ricetta bastano pochi semplici ingredienti. Ecco come sceglierli e sostituirli.

• Datteri Medjool – 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.
• Ceci – 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.
• Burro di arachidi – 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.
• Sciroppo d'acero – This adds extra sweetness and moisture to the bars. Agave syrup, brown rice syrup, or coconut nectar work just as well.
• fiocchi d'avena – These provide fiber and structure to the batter once blended. Quick oats or gluten-free certified oats are fine to use here.
• Farina di semi di lino – 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.
• Lievito in polvere – 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)

I consigli di Carine per la pasticceria

Ecco qualche altro consiglio per un bar perfetto.

• 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.
• Suggerimenti per servire – 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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