mga ito Mga Bar na Oat na may Halong Chickpea 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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Mga Bar na Oat na may Halong Chickpea
mga ito Mga Bar na Oat na may Halong Chickpea 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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Servings: 9 bar
Mga Calorie: 264.8 kcal
Ingredients
- 1 tasa Medjool Dates - pitted, equivalent to 155g/5.5oz (note 1)
- 1 ½ tasa Mainit na Gatas ng Almond - (tala 2)
- 1 maaari Chickpeas - 15 ounces / 425g can drained, rinsed (note 3)
- ⅓ tasa Peanut butter - (tala 4)
- ⅓ tasa Maple syrup - (tala 5)
- 2 tasa Rolled Oats - (tala 6)
- 2 tablespoons Flaxmeal - (tala 7)
- 2 kutsarita Paghurno Powder
- ½ tasa blueberries - palamutihan
tagubilin
- 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.
Mga Tala
Tandaan 1: Any date varieties work; make sure you measure other varieties in weight, pitted.
Tandaan 2: Or any milk you like, oat, soy, or coconut.
Tandaan 3: Or cooked raw chickpeas. Measure the same amount of cooked chickpeas in weight.
Tandaan 4: Or almond butter, cashew butter. For a nut-free option, use sunflower seed butter.
Tandaan 5: Or any liquid sweetener like agave syrup or coconut nectar.
Tandaan 6: Use gluten-free certified oats if needed.
Tandaan 7: This acts as a binder, don’t remove, you can swap for ground chia seeds.
Imbakan: 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.
Pagpapalakas ng Protina: Serve with high-protein soy yogurt and a pinch of hemp seeds.
Pagkain
Paglilingkod: 1bar | Mga Calorie: 264.8kcal | Carbohydrates: 40.9g | Protina: 9.5g | Taba: 8.5g | Saturated fat: 1.4g | Polyunsaturated Fat: 2.9g | Monounsaturated na taba: 3.5g | Sosa: 155.1mg | Potassium: 384.2mg | Hibla: 7.5g | Asukal: 14.8g | Vitamin A: 37.1IU | Bitamina C: 0.6mg | Calcium: 154.7mg | Iron: 2.6mg | magnesiyo: 78.9mg | Posporus: 224.9mg | Zinc: 1.8mg
Ingredients at Substitutions
Ibinibigay sa iyo ng talatang ito ang lahat ng aking mga tip sa pagpili ng mga tamang sangkap. Para sa buong recipe na may kasamang mga sukat, mag-scroll papunta sa recipe card sa ibaba ng post!Pumunta sa Buong Resipi
Kaunting simpleng sangkap lang ang kailangan mo para gawin ang resipe na ito. Narito kung paano pumili at magpalit ng mga ito.
- Medjool Dates – 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.
- Mainit na Gatas ng Almond – 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.
- Chickpeas – 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.
- Peanut butter – 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.
- Maple syrup – This adds extra sweetness and moisture to the bars. Agave syrup, brown rice syrup, or coconut nectar work just as well.
- Rolled Oats – These provide fiber and structure to the batter once blended. Quick oats or gluten-free certified oats are fine to use here.
- Flaxmeal – 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.
- Paghurno 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)
Mga Tip sa Pagbe-bake ni Carine
Let me share a few more tips for a perfect 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.
- Mga Mungkahi sa Paghahatid – 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.
Yummm,can’t wait to Bake them..so so Healthy
Ipaalam mo sa akin kung paano ito mangyayari
Salamat sa pagbabahagi ng resipe na ito!
Ikinagagalak ko!
Could I leave the maple syrup out?
Mukhang kahanga-hanga.
Maraming salamat.
Ikinagagalak ko!
No, it acts as a binder the bars won’t hold together.