Kikerterblanding av havre (9.5 g protein, eggfri, melkefri)

Disse Kikerterblandede havrebarer 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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Kikerterblandede havrebarer

Disse Kikerterblandede havrebarer 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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Prep Tid: 10 minutter min

Cook Tid: 30 minutter min

Total tid: 40 minutter min

Rett: Frokost

Opprinnelse: amerikansk

porsjoner: 9 barer

Kalorier: 264.8 kcal

Forfatter: Carine Claudepierre

KokemodusForhindre at skjermen din blir mørk

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Ingredienser

US Customary - Metric

• ▢ 1 cup Medjool Datoer - pitted, equivalent to 155g/5.5oz (note 1)
• ▢ 1 ½ kopper Varm mandelmelk - (merknad 2)
• ▢ 1 kan Kikerter - 15 ounces / 425g can drained, rinsed (note 3)
• ▢ ⅓ cup Peanøtt smør - (merknad 4)
• ▢ ⅓ cup Lønnesirup - (merknad 5)
• ▢ 2 kopper Havregryn - (merknad 6)
• ▢ 2 ss Linmel - (merknad 7)
• ▢ 2 teskje Baking Powder
• ▢ ½ cup blåbær - å dekorere

Instruksjoner

• 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.

Merknader

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

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

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

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

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

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

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

Oppbevaring: 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.

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

Ovnsmodus: Jeg bruker varmluftsmodus. Hvis du må bruke vanlig modus, anbefaler jeg å øke temperaturen med 15 °C. Steketiden bør være den samme, men det kan ta noen minutter lenger.

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Ernæring

Visning: 1Bar | Kalorier: 264.8kcal | karbohydrater: 40.9g | Protein: 9.5g | Fett: 8.5g | Mettet fett: 1.4g | Flerumettet fett: 2.9g | Enumettet fett: 3.5g | Natrium: 155.1mg | kalium: 384.2mg | Fiber: 7.5g | Sukker: 14.8g | A-vitamin: 37.1IU | Vitamin C: 0.6mg | Kalsium: 154.7mg | Stryke: 2.6mg | Magnesium: 78.9mg | Fosfor: 224.9mg | Sink: 1.8mg

Ingredienser og erstatninger

Du trenger bare noen få enkle ingredienser for å lage denne oppskriften. Slik velger og bytter du dem.

• Medjool Datoer – 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.
• Varm mandelmelk – 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.
• Kikerter – 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.
• Peanøtt smør – 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.
• Lønnesirup – This adds extra sweetness and moisture to the bars. Agave syrup, brown rice syrup, or coconut nectar work just as well.
• Havregryn – These provide fiber and structure to the batter once blended. Quick oats or gluten-free certified oats are fine to use here.
• Linmel – 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.
• Baking Powder – 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)

Carines baketips

La meg dele noen flere tips for en perfekt 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.
• Serveringsforslag – 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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