pumpkin oat black bean bars

Makes: 8–10 bars

Prep time: 10 min

Bake time: 35–38 min

Ingredients

• 1 can (15 oz) black beans, drained and rinsed well

• 1 cup pure pumpkin purée

• 1 ½ cups rolled oats

• 1 ripe banana, mashed

• 2 tbsp ground flaxseed

• 1 ½ tsp pumpkin pie spice (or 1 tsp cinnamon + ¼ tsp ginger + ¼ tsp nutmeg)

• Pinch of salt

• Blueberries (optional)

Instructions

1. Preheat oven to 350°F (175°C). Line an 8×8-inch baking dish with parchment paper.

2. Mash or blend beans: can use blender
   In a large bowl, mash the black beans very well with a fork or potato masher (or blend for a smoother texture).

3. Mix wet ingredients: can use blender
   Add mashed banana, pumpkin purée, flaxseed and spices. Stir until smooth and combined.

4. Add dry ingredients: can use blender
   Stir in oats and salt. Fold in any fruit if using. The batter should be thick and slightly sticky — like cookie dough. Or can throw in your blender like I did.

5. Press and bake:
   Press mixture firmly into the prepared pan.
   Bake 35–38 minutes, until edges are golden and center is firm.

6. Cool completely:
   Let cool in the pan at least 30 minutes before slicing (they firm up as they cool).

Bonus add: heat up some blueberries, smash them and make a jelly or syrup to put on top

Nutrition (approx. per bar, 1 of 10)

• Calories: ~175

• Protein: 9–10g

• Fiber: 7g

• Fat: 2g (from seeds/flax only)

• Sugar: Natural from fruit

• Cholesterol: 0mg