Three Bean and Flax Bars With Marmalade Glaze

May 13, 2023May 13, 20230 1
Three Bean and Flax Bars with Marmalade Glaze Recipe for a Healthy Snack
in Appetizer

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/4 cup ground flax seeds
1/2 cup hot water
1/3 cup vegan margarine ( I used Becel )
1/3 cup sucanat ( or sugar )
1/3 cup dark brown sugar
1/2 teaspoon stevia extract
1 cup peanut butter ( or see my recipe for 3 Legume Butter )
1 tablespoon vanilla
1 cup whole wheat flour
1/2 teaspoon sea salt
1/4 teaspoon nutmeg
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup orange marmalade ( see Citrus & amp ; Sweet Wine Marmalade )

Nutrision Information

Servings Per Recipe
12
Calories
290
Sugar
18g
Fat
16g
If you're looking for a healthy and tasty snack to fuel your day, look no further than these Three Bean and Flax Bars with Marmalade Glaze. Made with whole wheat flour, flax seeds, and three types of beans, they are a great source of fiber and plant-based protein. While the combination of ingredients may seem unusual, they create a rich and nutty flavor that is unique and delicious. The marmalade glaze adds a sweet and tangy finish that balances out the savory flavors of the beans and peanut butter. These bars are an easy and convenient snack to pack for work, school, or the gym. They can also be enjoyed as a quick breakfast, dessert, or mid-day pick-me-up.

Instructions

1.Preheat oven to 350°F and line a square baking dish with parchment paper.
2.In a small bowl, mix together ground flax seeds and hot water and set aside.
3.In a large mixing bowl, beat vegan margarine, sucanat, dark brown sugar, and stevia extract until creamy.
4.Add peanut butter and vanilla to the bowl and mix well.
5.In a separate bowl, whisk together whole wheat flour, sea salt, nutmeg, baking powder, and baking soda.
6.Slowly add dry ingredients to wet ingredients until a thick batter forms.
7.Mix in the flax seed mixture and stir until well combined.
8.Fold in the beans and pour batter into prepared baking dish.
9.Bake for 18-20 minutes or until golden brown.
10.Let cool for a few minutes before glazing with orange marmalade and slicing into bars.

PROS

These bars are high in fiber and protein, making them a healthy and filling snack option.

The combination of peanut butter and beans creates a rich and nutty flavor.

Glazed with marmalade, they have a sweet and tangy taste.

CONS

The recipe uses a fair amount of sugar for sweetness, so it should be consumed in moderation.

Some people may not enjoy the taste and texture of beans in a sweet dish.

HEALTH & BENEFITS

These bars are an excellent source of dietary fiber, which helps with digestion and lowers cholesterol levels.
The combination of whole wheat flour, beans, and peanut butter provide a good amount of plant-based protein, which is important for building and repairing tissues in the body.
The use of flax seeds adds heart-healthy omega-3 fatty acids to the recipe.

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