Makes about 20 2-inch bars | PREP TIME: 10 minutes, BAKE TIME: 25 minutes
1/2 cup all-purpose flour
2/3 cup packed light brown sugar
2/3 cup quick-cooking oats
1 cup natural wheat and barley cereal (Grape Nuts)
1 can (15oz) Pinto Beans or Small White Beans, rinsed, well drained, coarsely chopped
3/4 cup raisins
3/4 cup chopped dates
1 cup flaked coconut
1/2 cup chopped walnuts or almonds
3 Tablespoons unsalted butter
1/2 cup honey
1 teaspoon vanilla
1 teaspoon ground cinnamon
1/8 teaspoon salt
In a large bowl combine flour, brown sugar, oats, cereal, beans, raisins, dates, coconut and walnuts. Add remaining ingredients, mixing well. Press mixture evenly into greased 13x9-inch baking pan.
Bake until bars are browned and firm to touch in center, 20 to 25 minutes. Cool completely before cutting.
TIPS & SUGGESTIONS:
Use 1-2/3 cups low fat granola cereal in place of oats and natural wheat and barley cereal.
Use a pastry cutter to chop beans and dried fruit quickly and easily.
Nutritional Information Per Serving:
Calories 180 (Calories From Fat 40)
Total Fat 4.5g (Saturated Fat 1.5g, Trans Fat 0g), Cholesterol 5mg, Sodium 110mg, Total Carbohydrate 35g, Dietary Fiber 2g, Sugars 23g, Protein 3g
Vitamin A 2%, Vitamin C 0%, Calcium 2%, Iron 6%
PLEASE NOTE: Nutrition Information does not include granola substitution.
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