Packed with protein and
fiber from beans and oats, these bars make great lunchbox treats
or an afternoon snack.
Beananza
Bars
- 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 dry-packaged Pinto or Great Northern beans, rinsed, well
drained, 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 13 x 9-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 32 to 36 bars.
Tips: 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.
Nutrient Information Per serving: Per serving:
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.
