Batoane de quinoa (6g proteine)

Acestea Batoane de quinoa are easy, no-bake gluten-free granola Bars packed with 6 grams of protein to keep you full for hours.

Cuprins

+ Vezi mai multe- Vezi mai puțin

Each bar naturally contains 6g of near-complete protein, providing bringing energy without protein powder. The bars are packed with fiber, healthy fats, and essential nutrients from quinoa, flaxmeal, and nut butter. It’s perfect for a quick and easy snack or breakfast bar, ready in under 30 minutes.

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 de quinoa

Acestea Batoane de quinoa are easy, no-bake gluten-free granola Bars packed with 6 grams of protein to keep you full for hours.

5 de la 10 voturi

Recenzie Economisește Salvat!

Ponderea pe Facebook Pin Salvați în e-mail

Timp de pregatire: 10 minute min

răcoare: 30 minute min

Timpul total: 40 minute min

Curs: Mic dejun, Gustare

Bucătăria: american

porţii: 12 baruri

calorii: 208 kcal

Autor: Carine Claudepierre

Modul CookÎmpiedicați ecranul să se întunece

1x2x3x

Ingrediente

SUA obișnuită - metric

• ▢ ⅔ ceaşcă Quinoa crudă - soaked, drained (note 1)
• ▢ 1 ceaşcă Ovaz rapid - (nota 2)
• ▢ ½ ceaşcă Unt de arahide - (nota 3)
• ▢ ⅓ ceaşcă Sirop de arțar - (nota 4)
• ▢ 3 linguri Făină de in - (nota 5)
• ▢ 1 linguriță Extract de vanilie

Coajă de ciocolată

• ▢ ½ ceaşcă Chips de ciocolată neagră
• ▢ 1 linguriță Ulei de cocos

Instrucțiuni

• Line a 8-inch x 8-inch square pan with parchment paper. Line a large baking sheet with parchment paper. Set aside.
• In a mixing bowl, add raw quinoa, cover with tap water, and set aside 1 hour.
• Drain the quinoa, rinse it under cold water, and transfer it to the prepared baking sheet. Your quinoa is wet and packed with water, that's normal. Spread it in a thin single layer, avoid overlapping.
• Bake the quinoa for 8 minutes at 350 °F (180 °C). Remove the pan from the oven, stir with a wooden spoon, and spread it again in a single layer.
• Return to the oven and bake it again for 8 minutes at 350 °F (180 °C) until fragrant and roasted.
• Let the quinoa cool down for 15 minutes on the baking sheet at room temperature.
• In a mixing bowl, pour the cooled roasted quinoa, quick oats, peanut butter, vanilla, maple syrup, and flaxseed meal.
• Stir with a rubber spatula until all the ingredients are coated with the peanut-maple mixture.
• Transfer to the square pan, spread it evenly in a single layer and press it hard with the back of a spoon or your oiled hands to pack the ingredient in the pan into a firm, even layer.
• In a small mixing bowl, melt the dark chocolate chips and coconut oil. Microwave in 30-second bursts until fully melted.
• Pour the melted chocolate on top of the bars and spread evenly.
• Pop the pan in the freezer for 15 minutes until the chocolate is hard.
• Remove the bars from the freezer, use the hanging part of parchment paper to pull out the bar from the pan, place the bar on a chopping board, and cut them into small bars with a sharp knife.

notițe

Notă 1: The recipe doesn’t work with cooked quinoa, it must be raw quinoa.

Notă 2: For a firmer texture, I use quick oats, but if you do not mind softer bars, use old fashioned oats. Use gluten-free certified oats if needed.

Notă 3: You can use any nut butter like cashew butter, almond butter, or sunflower seed butter for a nut-free option.

Notă 4: Or agave syrup, coconut nectar, or any other liquid sweetener you love.

Notă 5: You can also use ground chia seeds. This firms up the bar and adds fiber.

Depozitare: Store the bars in an airtight container in the fridge for up to 6 days.

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.

Ponderea pe Facebook Rețetă Pin

Nutriţie

servire: 1bar | calorii: 208kcal | Carbohidrați: 25g | Proteină: 5.8g | Gras: 10.1g | Grăsime saturată: 3.8g | Grăsimi polinesaturate: 2.4g | Grasime monosaturata: 3.2g | Sodiu: 56.2mg | Potasiu: 226.4mg | Fibră: 2.7g | Zahăr: 9.2g | Vitamina A: 2.1IU | Vitamina B12: 0.02pg | Vitamina C: 0.05mg | Calciu: 50.7mg | fier: 1.2mg | Magneziu: 71.1mg | Fosfor: 139mg | Zinc: 1.2mg

Ingrediente și înlocuiri

This recipe is really easy to make with just a few wholesome ingredients. Here’s how to pick them.

• Quinoa crudă – A unique, protein-packed base ingredient that adds crunch and nutrients. It must be raw and roasted as described; cooked quinoa will not provide the right texture. Red or black quinoa can be used for a more colorful appearance. Avoid skipping the roasting step—it enhances flavor and ensures the quinoa isn’t gritty. You can however use puffed quinoa for a softer base.
• Ovaz rapid – Used for binding and providing structure. Quick oats give the bars a firmer texture, while old-fashioned oats result in softer bars. Use certified gluten-free oats if necessary. Avoid steel-cut oats, as they are too coarse for this recipe.
• Unt de arahide – Acts as a binder and adds a rich, nutty flavor. Almond butter, cashew butter, or sunflower seed butter (for a nut-free version) are great alternatives. Avoid overly runny nut butters, as they can make the bars too soft.
• Sirop de arțar – Natural sweetness that balances the nuttiness of the peanut butter and roasted quinoa. Agave syrup, coconut nectar, or date syrup can be substituted. Avoid granulated sweeteners, as they won’t blend smoothly or bind the ingredients.
• Făină de in – Provides additional fiber and helps firm up the bars. Ground chia seeds can be used instead for similar benefits. Avoid leaving this out, as it’s essential for the texture and nutritional content.
• Extract de vanilie – Adds a hint of sweetness and rounds out the flavors. While optional, it enhances the overall taste. Avoid artificial vanilla for the best flavor.
• Chips de ciocolată neagră – Used for the optional chocolate shell, adding a decadent touch. Use sugar-free dark chocolate chips for a lower-sugar option, or dairy-free chips for a vegan version. Avoid milk chocolate if keeping the recipe vegan.
• Ulei de cocos – Helps melt and smooth the chocolate for coating. Olive oil or avocado oil can work as alternatives, but avoid butter if keeping the recipe vegan.

How to Make Quinoa Bars

This recipe is quite easy to whip up and makes such a delicious treat. Here’s how in pictures.

Soak your quinoa for an hour and place it on a large baking pan, as spread as possible.

Bake the quinoa for 8 minutes at 350 °F (180 °C) and let it cool down.

Combine all the base ingredients in a large mixing bowl.

Press the base into a square brownie pan lined with parchment paper.

Melt dark chocolate chips with coconut oil in the microwave and pour it on top of the bars.

Spread the chocolate and freeze the bars for 15 minutes to let them set.

Sfaturile lui Carine

This recipe is super easy to make, but let me share a few more tips to make perfect quinoa bars every single time.

1. Roast Quinoa Thoroughly – Properly roasted quinoa is key for both texture and flavor. Stir halfway through baking to ensure even toasting, and let it cool completely before mixing with other ingredients. You can also buy pre-roasted quinoa in some shops.
2. Pack Bars Firmly – Use the back of a spoon or oiled hands to press the mixture firmly into the pan. This step ensures the bars hold together after slicing.
3. Răciți înainte de tăiere – The chocolate topping must be fully hardened before slicing to avoid cracking. If needed, use a sharp knife dipped in hot water for cleaner cuts.
4. Reglați dulceața – For sweeter bars, add 1-2 tablespoons more maple syrup. For less sweetness, reduce it slightly but ensure there’s enough liquid to bind the mixture.
5. Personalizați programele de completare – Stir in ½ cup of extras like dried cranberries, mini chocolate chips, chopped nuts, or seeds for added texture and flavor.
6. Line the Pan with Parchment Paper – This makes it easy to lift out the bars for slicing and prevents sticking. Ensure the parchment hangs over the edges for easy handling.
7. Melt Chocolate Carefully – Melt the chocolate and coconut oil in 30-second intervals, stirring between bursts to prevent burning. Use a double boiler for more control if preferred.
8. Depozitați corect – To keep the bars firm and fresh, store them in an airtight container in the fridge. For longer storage, freeze in a single layer, then transfer to a freezer-safe container.

Mai multe rețete de batoane fără coacere

Batoane de dovleac fără coacere

Batoane Twix fără coacere

Batoane de aluat pentru fursecuri fără coacere

Batoane granola fără coacere