This recipe can be baked as a hearty cookie or a bar. Either way, every bite is a big tasty treat of nutritious energy packed with dried fruit, nuts, seeds and beans with a light maple glaze. Great for packing into lunches, fuel for a hike or snacking anytime.
- Calories 161
- Fat 6 g
- Saturated Fat 1 g
- Carbohydrates 23 g
- Fibre 2 g
- Sugar 14 g
- Protein 4 g
- Sodium 132 mg
- Iron 1 mg
- 1 19 oz (540 mL) can white beans, drained & rinsed*
- 1/4 cup (60 mL) pea butter or nut butter (peanut, almond, cashew, hazelnut)
- 1 egg
- 3 Tbsp (45 mL) canola oil
- 1 cup (250 mL) brown sugar
- 1 cup (250 mL) all-purpose flour
- 1 cup (250 mL) oatmeal
- 1 1/2 cups (375 mL) trail mix of preference (nuts, seeds, dried fruits)
- 1 tsp (5 mL) cinnamon
- 1/2 tsp (2 mL) baking powder
- 1/2 tsp (2 mL) baking soda
- 1/2 tsp (2 mL) salt
- 2 Tbsp (30 mL) maple syrup
- 1/4 cup (60 mL) icing sugar
Pre-heat oven to 350ᵒF (180ᵒC). In a food processor whir beans, pea butter, egg, oil and brown sugar until combined and smooth. In a large mixing bowl combine flour, oatmeal, trail mix, cinnamon, baking powder, baking soda and salt. Stir bean mixture into dry ingredients until well combined. Mixture will be sticky.
Lightly grease 2 cookie sheets. Spoon approximately 2 Tbsp (30 mL) batter, spaced evenly on the cookie sheets. Bake for 15 -18 minutes, until bottom of cookie is browned and top is firm to the touch. Do not over bake or cookies will be dry.
Line a 9 x 13-inch (22 x 33 cm) baking pan with parchment paper allowing for 2 overlapping ends to lift cooked bar out of pan. With moist hands or a large spoon dipped in water, press the mixture firmly into prepared pan to compact. Bake for 35 – 40 minutes until lightly browned on top and edges have pulled slightly from the sides. Cool completely in pan. Use the sides of the parchment paper to lift out. Cut into bars.
In a small bowl, stir maple syrup and icing sugar until smooth. Drizzle lightly over cookies or bars. Allow glaze to harden prior to storing in an airtight container.
White beans include Great Northern, navy, cannellini, white kidney or white pea beans.