Batoane de ovăz cu amestec de năut (9.5 g proteine, fără ouă, fără lactate)

Acestea Batoane de ovăz cu amestec de năut 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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Batoane de ovăz cu amestec de năut

Acestea Batoane de ovăz cu amestec de năut 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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Timp de pregatire: 10 minute min

Timp de gătit: 30 minute min

Timpul total: 40 minute min

Curs: Mic dejun - Breakfast

Bucătăria: american

porţii: 9 baruri

calorii: 264.8 kcal

Autor: Carine Claudepierre

Modul CookÎmpiedicați ecranul să se întunece

1x2x3x

Ingrediente

SUA obișnuită - metric

• ▢ 1 ceaşcă Date medjool - pitted, equivalent to 155g/5.5oz (note 1)
• ▢ 1 ½ cupe Lapte cald de migdale - (nota 2)
• ▢ 1 poate să Năut - 15 ounces / 425g can drained, rinsed (note 3)
• ▢ ⅓ ceaşcă Unt de arahide - (nota 4)
• ▢ ⅓ ceaşcă Sirop de arțar - (nota 5)
• ▢ 2 cupe Fulgi de ovăz - (nota 6)
• ▢ 2 linguri Făină de in - (nota 7)
• ▢ 2 linguriță Praf de copt
• ▢ ½ ceaşcă Coacăze - a decora

Instrucțiuni

• 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.

notițe

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

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

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

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

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

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

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

Stocare: 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.

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

Mod cuptor: Eu folosesc modul cu ventilator (convecție). Dacă trebuie să folosiți modul convențional, vă recomand să creșteți temperatura cu 15°C. Timpul de coacere ar trebui să fie același, dar ar putea dura câteva minute în plus.

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Nutriţie

servire: 1bar | calorii: 264.8kcal | Carbohidrați: 40.9g | Proteină: 9.5g | Gras: 8.5g | Grăsime saturată: 1.4g | Grăsimi polinesaturate: 2.9g | Grasime monosaturata: 3.5g | Sodiu: 155.1mg | Potasiu: 384.2mg | Fibră: 7.5g | Zahăr: 14.8g | Vitamina A: 37.1IU | Vitamina C: 0.6mg | Calciu: 154.7mg | fier: 2.6mg | Magneziu: 78.9mg | Fosfor: 224.9mg | Zinc: 1.8mg

Ingrediente și înlocuiri

Ai nevoie doar de câteva ingrediente simple pentru a prepara această rețetă. Iată cum să le alegi și să le înlocuiești.

• Date 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.
• Lapte cald de migdale – 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.
• Năut – 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.
• Unt de arahide – 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.
• Sirop de arțar – This adds extra sweetness and moisture to the bars. Agave syrup, brown rice syrup, or coconut nectar work just as well.
• Fulgi de ovăz – These provide fiber and structure to the batter once blended. Quick oats or gluten-free certified oats are fine to use here.
• Făină de in – 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.
• Praf de copt – 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)

Sfaturile de copt ale lui Carine

Permiteți-mi să vă împărtășesc încă câteva sfaturi pentru un bar perfect.

• 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.
• Sugestii de difuzare – 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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