Sweet Beans a Bakin'

Hello All! Oh, I’ve missed you! I’ve been focusing all the time I can find on my brand-new recipe scrapbooking business – Family Table Scraps – but that is a story for another day.

Today I wanted to talk about sweet beans. I have heard of many recipes for baked goods that call for beans. The most popular is probably brownies but I have also tasted some really delicious salted caramel cookies that were made with navy beans! Honestly, I have never tried making any of these types of recipes until now. Not sure that I really have a good reason for that… I have just never messed much with traditional baked goods.

Here’s the thing though, when you use garbanzo beans and minimal amounts of sugar, it turns into something I find healthy enough for breakfast! I love things like muffins and fresh cinnamon raisin bread for breakfast. But when I started paying attention to how often I make things like that for breakfast and that they are kind of lacking from a nutrient standpoint… Well, it was time for a new and improved option. We are also working on eating less refined and processed sugars and grains at my house. This is where the quinoa found its way in. Not to mention all the dietary fiber and protein in quinoa; perfect for starting out the day!

Still at the top of my priority list is food that tastes good! After reading a handful of bean-based baking recipes, I have so many ideas… I will be busy! But I wanted to start out with something that would have a familiar flavor to my family. I picked carrot cake for this first round. Or maybe I picked that so I could have a little cream cheese frosting... hmm…

Either way, I’m happy to report success! I am totally satisfied with this more sustaining option for a sweet breakfast treat. There’s a touch of fruit, plenty of veggies and just enough sugar to make it feel like dessert. These bars even made a journey out of town with us over the weekend. They were a great make-ahead item – just make sure to store them in the fridge or cooler once you frost them!

Carrot Cake Breakfast Bars

1 large egg

1 can chickpeas (garbanzo beans)

2 medium bananas

3/4 cup quinoa flour (I ground ¾ cup regular raw quinoa in my Vitamix)

1/3 cup brown sugar

1 teaspoon cinnamon

1/4 teaspoon ground nutmeg

1/2 teaspoon vanilla extract

1/2 teaspoon baking soda

1/8 teaspoon salt

1 cup shredded carrots

1/3 cup raisins

For the Frosting:

3 oz cream cheese, softened

1/3 cup powdered sugar

½ teaspoon vanilla extract

Splash of milk

Preheat the oven to 350°F. Line a 9 x 13-inch baking pan with tin foil; grease foil.

Drain the chickpeas and add to a food processor along with mashed bananas and egg. Process until completely smooth.

In a large mixing bowl, whisk together the dry ingredients, except carrots and raisins. Mix well. Fold in grated carrots and raisins.

Pour batter into the prepared pan. Bake on the center rack for 24-26 minutes until a toothpick inserted into the center comes out clean.

Let cool in the pan for 10 - 15 minutes, then transfer to a wire rack and cool completely before slicing.

While bars are baking, combine all frosting ingredients; mix well with whisk. Apply icing when completely cooled and then slice into 16 bars.

Store on the counter for a few hours if they seem too moist. Then store in an air-tight container in the refrigerator.

Recipe adapted from: http://www.superhealthykids.com/chocolate-chip-zucchini-protein-bars/