Packed with protein and fiber from beans and oats, these bars make great lunchbox treats or an afternoon snack.
1/2 cup all-purpose flour
2/3 cup packed light brown sugar
2/3 cup quick-cooking oats
1 cup natural wheat and barley cereal (Grape Nuts)
1 (15-ounce) can pinto or Great Northern beans or 1 1/2 cups cooked, coarsely chopped
3/4 cup dark raisins
3/4 cup chopped dates
1 cup flaked coconut
1/2 cup chopped walnuts or almonds
7 tablespoons melted margarine or butter
1/2 cup honey
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1/8 teaspoon salt
- Combine flour, brown sugar, oats, cereal, beans, raisins, dates, coconut, and walnuts in large bowl. Add remaining ingredients, mixing well. Press mixture evenly into greased 13x9x2-inch baking pan.
- Bake at 350ºF (175ºC) until bars are browned and firm to touch in center, 20 to 25 minutes. Cool completely before cutting.
Makes 36 bars.
- 1 2/3 cups low-fat granola cereal can be substituted for oats and natural wheat and barley cereal.
- Use a pastry cutter to chop beans quickly and easily.
Nutritional Information Per Serving (1/36 of recipe): Calories 134; Fat 4g; % Calories from Fat 27; Carbohydrate 23g; Folate 13mcg; Sodium 103mg; Protein 2g; Dietary Fiber 2g; Cholesterol 0mg
Recipe and photograph provided courtesy of The Bean Education & Awareness Network.