6-Ingredient Banana Chickpea Bars (Vegan, Gluten-Free)
Are you on the hunt for a delicious, nutritious snack that’s both vegan and gluten-free? Look no further than these 6-Ingredient Banana Chickpea Bars! Packed with wholesome ingredients and a delightful flavor, these bars are perfect for an afternoon pick-me-up or a post-workout treat. With just six simple ingredients and a few easy steps, you can whip up a batch in no time. Let’s dive into the world of these delightful bars that not only taste great but are also good for you!
The Upside of 6-Ingredient Banana Chickpea Bars (Vegan, Gluten-Free)
These bars are a game-changer for anyone seeking healthier snacks. They are rich in plant-based protein thanks to the garbanzo beans, while the bananas add natural sweetness and moisture. Not to mention, they are incredibly versatile! You can enjoy them on their own, paired with your favorite nut butter, or even crumbled over a bowl of yogurt. Plus, they are easy to make and require minimal cleanup, making them a go-to recipe for busy days.
The Ingredient Lineup
To create these scrumptious bars, you’ll need:
- 1 (15 oz) can of garbanzo beans – Rinsed and drained, they provide a hearty base packed with protein.
- 1 cup mashed ripe bananas – About 3 ripe bananas, they add sweetness and moisture.
- ½ cup creamy peanut butter – A great source of healthy fats and flavor; feel free to substitute with almond butter if you prefer.
- 1 tsp vanilla extract – Optional, but it gives a lovely depth of flavor.
- 1 tsp baking powder – Helps the bars rise and gives them a nice texture.
- ½ tsp ground cinnamon – Optional, but it adds warmth and a hint of spice.
- Pinch of sea salt – Elevates the flavors, rounding out the sweetness.
- ½ cup chocolate chips – Optional, for a touch of indulgence!
What’s in the Gear List
To make your baking experience smooth, gather the following tools:
- Mixing bowl – For combining your ingredients.
- Fork or potato masher – To mash the ripe bananas.
- Food processor – For blending the chickpeas into a smooth mixture.
- Baking pan – An 8×8-inch pan works perfectly for these bars.
- Parchment paper – Optional, but it makes removing the bars easy.
- Spatula – For spreading the mixture evenly in the pan.
The Method for 6-Ingredient Banana Chickpea Bars (Vegan, Gluten-Free)
Ready to bake? Here’s how to make these delicious bars step-by-step:
Step 1: Preheat Your Oven
Preheat your oven to 350°F (175°C). This ensures that your bars bake evenly.
Step 2: Prepare the Baking Pan
Line an 8×8-inch baking pan with parchment paper or lightly grease it to prevent sticking.
Step 3: Mash the Bananas
In a mixing bowl, mash the ripe bananas with a fork or potato masher until smooth. You want about 1 cup of mashed bananas.
Step 4: Blend the Chickpeas
In a food processor, combine the rinsed and drained garbanzo beans, mashed bananas, peanut butter, vanilla extract, baking powder, cinnamon, and sea salt. Blend until the mixture is smooth and creamy.
Step 5: Mix in Chocolate Chips
If you’re using chocolate chips, fold them into the mixture with a spatula until evenly distributed.
Step 6: Pour and Bake
Pour the mixture into the prepared baking pan and spread it evenly. Bake in the preheated oven for 25-30 minutes, or until the edges turn golden brown and a toothpick inserted in the center comes out clean.
Step 7: Cool and Slice
Allow the bars to cool in the pan for about 10 minutes. Then, lift them out using the parchment paper (if used) and let them cool completely on a wire rack before slicing into squares.
Customize for Your Needs
These 6-Ingredient Banana Chickpea Bars are super versatile! Here are some ideas to make them your own:
- Swap out peanut butter for almond or cashew butter for a different flavor.
- Add in some chopped nuts like walnuts or pecans for a crunchy texture.
- Mix in dried fruits like cranberries or raisins for added sweetness.
- Experiment with different spices such as nutmeg or ginger for a unique twist.
Watch Outs & How to Fix
While making these bars is straightforward, here are a few tips to ensure success:
- If the mixture is too thick, add a tablespoon of water or almond milk to help it blend smoothly.
- Overmixing can lead to dense bars, so blend just until combined.
- If the bars are too crumbly after baking, try adding a bit more banana or nut butter next time.
- Be mindful of baking time; overbaking can dry them out. Keep an eye on them as they begin to brown.
Save It for Later
These bars are perfect for meal prep! Here’s how to store them:
- Keep them in an airtight container in the refrigerator for up to a week.
- For longer storage, freeze the bars in an airtight container or freezer bag for up to three months. Just thaw them in the fridge overnight before enjoying.
6-Ingredient Banana Chickpea Bars (Vegan, Gluten-Free) Q&A
Can I substitute the chickpeas with another bean?
While garbanzo beans work best for this recipe due to their mild flavor and creamy texture, you can experiment with other beans like white beans. Just keep in mind the flavor may change slightly.
Are these bars suitable for kids?
Absolutely! These bars are a nutritious snack that kids will love. The natural sweetness from the bananas and the chocolate chips make them appealing to younger palates.
Can I use powdered peanut butter instead of creamy peanut butter?
You can, but you’ll need to mix it with water according to the package instructions to achieve a similar creamy consistency. This may alter the texture slightly, so be prepared for a different result.
What can I use instead of chocolate chips?
If you want to avoid chocolate, you can substitute with carob chips, dried fruit, or simply leave them out for a more wholesome bar.
Next Up in Your Queue
If you enjoyed these bars, you might also like:
- Whole Wheat Banana Bread – A moist, flavorful bread perfect for breakfast or a snack.
- Banana Muffins – Delicious, fluffy muffins that are easy to make and great for on-the-go.
- Vegan Carrot Chickpea Tuna Melt – A unique twist on a classic sandwich that’s satisfying and nutritious.
Serve & Enjoy
Once your bars have cooled and are sliced, it’s time to dig in! These 6-Ingredient Banana Chickpea Bars (Vegan, Gluten-Free) are perfect for any occasion. Enjoy them as a quick snack, a post-workout treat, or even as a breakfast option when you’re on the go. They are not only easy to make but also packed with nutrients to keep you energized throughout the day. Happy baking!
6-Ingredient Banana Chickpea Bars (Vegan, Gluten-Free)
Ingredients
Equipment
Method
- Step 1: Preheat your oven to 350°F (175°C).
- Step 2: Line an 8x8-inch baking pan with parchment paper or lightly grease it.
- Step 3: In a mixing bowl, mash the ripe bananas until smooth.
- Step 4: In a food processor, blend the garbanzo beans, mashed bananas, peanut butter, vanilla extract, baking powder, cinnamon, and sea salt until smooth.
- Step 5: Fold in the chocolate chips if using.
- Step 6: Pour the mixture into the prepared pan and spread it evenly. Bake for 25-30 minutes.
- Step 7: Allow to cool for 10 minutes, then cool completely on a wire rack before slicing.
Notes
- Store in an airtight container in the refrigerator for up to a week.
- Freeze for up to three months and thaw in the fridge overnight.
- Try using almond or cashew butter for a different flavor.
