Quinoa Bars

• 分量: 12 servings
• 調理時間: 10 minutes
• 総時間: 40 minutes

材料

2/3 cup Raw Quinoa (soaked, drained (note 1)

1 cup Quick Oats (note 2)

1/2 cup Peanut Butter (note 3)

1/3 cup Maple Syrup (note 4)

3 tablespoons Flaxmeal (note 5)

1 teaspoon Vanilla Extract

1/2 cup Dark Chocolate Chips

1 teaspoon Coconut Oil

手順

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.

栄養

• サービングサイズ: 1 bar
• カロリー: 208 kcal
• 脂肪総量: 10.1 g
• 飽和脂肪: 3.8 g
• 不飽和脂肪: 5.6 g
• コレステロール: 0.1 mg
• ナトリウム: 56.2 mg
• 炭水化物総量: 25 g
• 食物繊維: 2.7 g
• 糖質総量: 9.2 g
• タンパク質: 5.8 g