Nohutlu Yulaf Ezmesi Barları (9.5 g Protein, Yumurtasız, Süt Ürünleri İçermez)

Bunlar Nohutlu Yulaf Ezmesi Barları 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!

İçindekiler

+ Daha Fazlasını Görüntüle- Daha Az Göster

Tarifin tamamı hemen aşağıda olsa da, malzeme değişiklikleri, pişirme ipuçlarım ve adım adım fotoğraflar da dahil olmak üzere daha aşağıda yer alan tüm ipuçlarımı kaçırmayın!

Nohutlu Yulaf Ezmesi Barları

Bunlar Nohutlu Yulaf Ezmesi Barları 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!

5 itibaren 6 oy

Print Değerlendirme İndirim Kayıtlı!

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Hazırlama Süresi: 10 dakika dakika

Cook Zaman: 30 dakika dakika

Toplam zaman: 40 dakika dakika

Ders: Kahvaltı - Breakfast

Mutfak: Amerikan

porsiyon: 9 Barlar

Kalori: 264.8 kcal

Yazar: Carine Claudepierre

Pişirme ModuEkranınızın kararmasını önleyin

1x2x3x

malzemeler

ABD Geleneksel - metrik

• ▢ 1 Fincan Medjool tarihleri - pitted, equivalent to 155g/5.5oz (note 1)
• ▢ 1 ½ bardaklar Ilık Badem Sütü - (not 2)
• ▢ 1 yapabilmek Leblebi - 15 ounces / 425g can drained, rinsed (note 3)
• ▢ ⅓ Fincan Fıstık ezmesi - (not 4)
• ▢ ⅓ Fincan Akçaağaç şurubu - (not 5)
• ▢ 2 bardaklar Hadde Yulaf - (not 6)
• ▢ 2 yemek kaşığı Keten tohumu unu - (not 7)
• ▢ 2 çay kaşığı Kabartma tozu
• ▢ ½ Fincan yaban mersini - dekore etmek

talimatlar

• 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.

notlar

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

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

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

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

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

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

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

Depolama: 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 Takviyesi: Serve with high-protein soy yogurt and a pinch of hemp seeds.

Fırın Modu: Ben fanlı (konveksiyonlu) modu kullanıyorum. Eğer geleneksel modu kullanmanız gerekiyorsa, sıcaklığı 25°F (15°C) artırmanızı öneririm. Pişirme süresi aynı kalmalı, ancak birkaç dakika daha uzun sürebilir.

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Beslenme

Porsiyon: 1bar | Kalori: 264.8kcal | Karbonhidratlar: 40.9g | Protein: 9.5g | Şişman, yağ: 8.5g | Doymuş yağ: 1.4g | Doymamış yağ: 2.9g | Tekli Doymamış Yağ: 3.5g | Sodyum: 155.1mg | Potasyum: 384.2mg | Lif: 7.5g | Şeker: 14.8g | A vitamini: 37.1IU | C vitamini: 0.6mg | Kalsiyum: 154.7mg | Demir: 2.6mg | Magnezyum: 78.9mg | Fosfor: 224.9mg | çinko: 1.8mg

Malzemeler ve Değişiklikler

Bu tarifi yapmak için sadece birkaç basit malzemeye ihtiyacınız var. İşte bunları nasıl seçeceğiniz ve değiştireceğiniz.

• Medjool tarihleri – 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.
• Ilık Badem Sütü – 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.
• Leblebi – 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.
• Fıstık ezmesi – 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.
• Akçaağaç şurubu – This adds extra sweetness and moisture to the bars. Agave syrup, brown rice syrup, or coconut nectar work just as well.
• Hadde Yulaf – These provide fiber and structure to the batter once blended. Quick oats or gluten-free certified oats are fine to use here.
• Keten tohumu unu – 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.
• Kabartma tozu – 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)

Carine'in Pişirme İpuçları

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.
• Sunum Önerileri – 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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