Batoane proteice din năut (10 g proteine, 9 g fibre)

Acestea Batoane proteice din năut are a super-simple post-workout recovery or endurance performance snack with a 1:4 ratio of protein to carbs without protein powder, but with 10 grams of protein and 9 grams of fiber, and made with wholesome natural ingredients.

Cuprins

+ Vezi mai multe- Vezi mai puțin

Deși întreaga rețetă este chiar mai jos, nu ratați toate sfaturile mele mai jos, inclusiv înlocuirea ingredientelor, sfaturile mele de gătit și fotografii pas cu pas!

Batoane proteice din năut

Acestea Batoane proteice din năut are a super-simple post-workout recovery or endurance performance snack with a 1:4 ratio of protein to carbs without protein powder, but with 10 grams of protein and 9 grams of fiber, and made with wholesome natural ingredients.

5 de la 16 voturi

Recenzie Economisește Salvat!

Ponderea pe Facebook Pin Salvați în e-mail

Timp de pregatire: 10 minute min

Timpul total: 10 minute min

Curs: Desert, Gustare

Bucătăria: american

porţii: 7 baruri

calorii: 334.3 kcal

Autor: Carine Claudepierre

Modul CookÎmpiedicați ecranul să se întunece

1x2x3x

Ingrediente

SUA obișnuită - metric

• ▢ 1 poate să Năut - (note 1) drained, rinsed (15 oz/400g)
• ▢ ¼ ceaşcă Unt de arahide (nesărat) - (nota 2)
• ▢ 1 ⅓ ceaşcă Fulgi de ovăz - (nota 3)
• ▢ ⅓ ceaşcă Sirop de arțar - (nota 4)
• ▢ 3 lingurițe Extract de vanilie - (nota 5)
• ▢ 3 linguri Făină de in - (nota 6)
• ▢ ⅓ ceaşcă Mini Chips de ciocolată - (nota 7)

Strat de ciocolată

• ▢ ¼ ceaşcă Ciocolata Neagra
• ▢ ½ linguriță Ulei de cocos - (nota 8)

Instrucțiuni

• Drain the can of chickpeas over a sieve, give a quick rinse, and place them in the bowl of the food processor.
• Add the peanut butter, oats, maple syrup, vanilla extract, and flaxmeal.
• Blend on medium-high speed for 20 seconds. Stop the food processor, scrape the sides and bottom of the food processor bowl with a spatula.
• Process again for 30-45 seconds or until the dough is smooth. If not, you can scrape down the bowl again and repeat the processing steps in 30-second bursts. It can take 3-4 times before the dough comes together. It should be sticky, but form a dough that you can press in your hand into a ball.
• If too wet, blend in an extra tablespoon flaxmeal, or oats until the consistency is right.
• Fold in mini dark chocolate chips, pulse a few times to incorporate.
• Transfer the chickpea cookie dough to a piece of parchment paper.
• Place another piece of parchment paper on top and press to flatten. I use a jam lid to press the top evenly. Form a rectangle shape.
• Îndepărtați bucata de hârtie de copt de deasupra.
• In a microwave-safe bowl, add the dark chocolate and coconut oil. Microwave in 30-second bursts, stirring between each, until fully melted.
• Pour on top of the bar and spread with a spoon.
• Slide the bar – using the piece of parchment paper – onto a large plate.
• Pop the plate 15 minutes in the freezer or until the chocolate layer is hard, but still easy to cut.
• Slice into 7 bars.

notițe

Notă 1: You can also swap for cannellini beans or canned butter beans. I haven’t tried cooking raw chickpeas for the recipe, but I suppose it works too if you cook, cool, and measure the same amount.

Notă 2: You can use almond butter or cashew butter. Or, if nut-free, use tahini or sunflower seed butter.

Notă 3Sau ovăz rapid. Nu ezitați să folosiți ovăz certificat fără gluten, dacă este necesar.

Notă 4Sau sirop de agave sau nectar de cocos.

Notă 5: Yes, you do need 3 teaspoons of vanilla extract to mask the bean’s flavors and create a bar that has the best vanilla flavor!

Notă 6: Or ground chia seeds. You do need one or the other to absorb the liquid in the recipe and form a dough that holds into bars.

Notă 7: Any mini chocolate chips can be used, dark 70% or semi-sweet.

Notă 8: The coconut oil helps melt the chocolate without burning. You can swap for olive oil or avocado oil. 

Stocare: Store the bars in an airtight container in the fridge for up to 4 days or freeze them for up to 1 month.

Ponderea pe Facebook Rețetă Pin

Nutriţie

servire: 1bar (from 7) | calorii: 334.3kcal | Carbohidrați: 40.7g | Proteină: 10g | Gras: 15.1g | Grăsime saturată: 5.4g | Grăsimi polinesaturate: 3.2g | Grasime monosaturata: 4.5g | Grasimi nesaturate: 0.01g | Sodiu: 47mg | Potasiu: 377.6mg | Fibră: 8.8g | Zahăr: 9g | Vitamina A: 22IU | Vitamina B12: 0.02pg | Vitamina C: 0.8mg | Calciu: 58.2mg | fier: 3.8mg | Magneziu: 98mg | Fosfor: 245.3mg | Zinc: 2.2mg

Ingrediente și înlocuiri

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

• Năut – These legumes form the protein-rich base of your bars, providing a creamy texture when blended. You can also use cannellini beans or butter beans if you prefer.
• Unt de arahide – This contributes to the binding of the bars and adds a delicious nutty flavor and healthy fats. You can also use other nut butters like almond butter or cashew butter, or for a nut-free option, tahini or sunflower seed butter.
• Fulgi de ovăz – These provide complex carbohydrates for sustained energy and help absorb moisture, giving the bars their structure. Quick oats also work well here, and you can use certified gluten-free oats if needed.
• Sirop de arțar – This natural sweetener binds the ingredients and adds a touch of sweetness. Agave syrup or coconut nectar are also good choices.
• Extract de vanilie – This ingredient is crucial for masking any subtle bean flavors and infusing your bars with a lovely, warm vanilla taste. Don’t skimp on it!
• Făină de in – This acts as a binder in the recipe, helping to absorb liquid and create a dough that holds its shape. Ground chia seeds can be used as an alternative.
• Mini Chips de ciocolată – These add pockets of rich chocolate flavor and a nice texture to your bars. You can use dark 70% or semi-sweet mini chocolate chips.
• Ciocolata Neagra – This is used to create a luscious top layer for your protein bars.
• Ulei de cocos – This helps the chocolate melt smoothly and spread easily without burning, resulting in a glossy finish. Olive oil or avocado oil can also be used here.

How to Make Chickpea Protein Bars

Această rețetă este super simplu de preparat în doar câteva minute. Iată cum se face în imagini.

Combine all the base ingredients (without the chocolate chips) in a food processor.

Blend for several seconds and incorporate the mini chocolate chips.

Form a rectangle of batter while melting chocolate and coconut oil in a bowl.

Pour the melted chocolate on the bars and leave it in the freezer for 15 minutes.

Carine’s No-Baking Tips

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

• Versiune cu conținut scăzut de zahăr – You can use sugar-free dark chocolate for the chips and coating, and use sugar-free maple syrup.
• Food Processor Power – For the smoothest dough, be patient with your food processor. Blending in bursts and scraping down the sides ensures all ingredients are incorporated evenly. It might take a few rounds, but it’s worth it for the right consistency.
• Consistența aluatului – The finished dough should be sticky but firm enough to press into a ball in your hand. If it feels too wet, gradually add a little extra flaxmeal or oats until it reaches the desired texture.
• Grosime uniformă – When pressing the dough, aim for an even thickness across the entire rectangle. This ensures that all your bars cook uniformly and have a consistent texture. Using a jam lid is a perfect trick for this!
• Topirea ciocolatei – When melting the chocolate and coconut oil, microwave in short bursts and stir thoroughly between each. This prevents the chocolate from overheating and becoming grainy or seizing.
• Perfect Cutting – Freezing the bar just until the chocolate layer is firm but still pliable makes it much easier to slice into clean, even bars. Don’t let it freeze solid or the chocolate might crack when cut.

Mai multe rețete de batoane proteice

Batoane proteice cu unt de arahide

Batoane proteice fără pudră proteică

Batoane proteice de casă

Batoane proteice Brownie