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Quinoa Bars Cut into Squares on Wooden Chopping Board
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Fruit and Nut Quinoa Bars

Quinoa, nuts, seeds and dried fruit combined to make a high energy snack/breakfast bar. 
Course Snack
Cuisine Western
Keyword Quinoa Bars
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 16
Calories 160kcal

Equipment

  • 9 inch (23cm) Baking Tray

Ingredients

  • 120g (⅔ Cup) White Quinoa
  • 330ml (1 1/3 cup) Water
  • 85g (½ Cup) Medjool Dates , pits removed
  • 90g (½ Cup) Dried Apricots
  • 75g (¾ Cup) Walnuts
  • 45g (½ cup) Seed mix (I used sunflower and pumpkin 50:50)
  • 45g (½ cup) Almond Flour
  • 40g (½ cup) Unsweetened Desiccated Coconut
  • 2 Large ripe bananas (Equivalent to 1 cup mashed / 250g)
  • 2 tablespoons Peanut butter

Instructions

  • Thoroughly rinse the quinoa. Add the quinoa and water to a pan and bring to a boil. Once at a rapid boil, reduce heat, cover and simmer for approx 12 mins (until water absorbed.) Fluff with a fork and leave covered for a further 5 mins. Allow cooling.
  • Preheat oven to 180c / 355f / gas 4, grease and line a 9 inch / 23cm square baking tray with parchment papaer.
  • Finely chop the dates, apricots, walnuts & seeds and then add to a large mixing bowl along with the cooled quinoa, almond flour and coconut.
  • Mash the bananas and add to the quinoa mixture, along with the peanut butter. Stir to thoroughly combine.
  • Place the mixture into it the lined baking tray. Press down the mixture and ensure the mixture is compacted.
  • Bake for 25 - 30 minutes or until golden.
  • Chill and cut into fingers squares.

Video

Notes

CHOKING HAZARD: If making for young children take care to finely chop all nuts, seeds and dried fruit. 
SWEETNESS: This bar is sweetened only with fruit, make sure to use ripe bananas for extra sweetness. You can taste the mixture before cooking and add a tablespoon or two of maple syrup or honey if required. (Added sweetener not recommended for under 2s)
Nutritional information is a ROUGH guide only, calculated using an online nutrition calculator.

Nutrition

Serving: 1of 16 | Calories: 160kcal | Carbohydrates: 18g | Protein: 4g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Trans Fat: 1g | Sodium: 4mg | Potassium: 267mg | Fiber: 3g | Sugar: 9g | Vitamin A: 223IU | Vitamin C: 1mg | Calcium: 25mg | Iron: 1mg