Seedy Bean Bars By Chef Carolina Briceño


  • 52 grams rolled oats
  • 54 grams spelt flour*
  • 28 grams ground seed mix (pumpkin, sunflower and flaxseed)
  • 6 grams ground or millet hemp seed
  • 4 grams ground cinnamon
  • 240 grams cooked cannellini beans*
  • 1 cooked sweet potato
  • 84 grams coconut sugar
  • 12 grams unsweetened cocoa powder (optional)


  1. Pre-heat the oven to 180°C (350°F).

  2. Prepare a baking tray with parchment paper or a silicone mat or silicone granola bar mold.

  3. In a bowl, add the following dry ingredients: oats, spelt and grounded/milled hemp seed, ground seeds, cinnamon and coconut sugar. Mix well.

  4. In a separate bowl, add the cannellini beans and sweet potato, and use a fork to mash them into a puree.

  5. In a saucepan, place the coconut oil and heat over low heat until melted.

  6. Pour the melted oil into the bowl with the beans and sweet potato. Mix well and then incorporate the dry ingredients into the mixture. The dough will be a bit sticky.

  7. Form small rectangles or energy bars, aim to make your portions of equal size.
    Place your energy bars on the baking tray.

  8. Bake for 15 minutes. You will know the bars are ready when the edges are slightly darkened. They are also ready when you can remove them from the silicone granola bar mold (if using it) and if the bar has a solid consistency.

  • If you buy canned cannellini beans, remember to choose them in water without salt or additives.
    • Tip: Look for cans that say “no salt added” or “low sodium” on the label.
  • You can replace the spelt flour with buckwheat flour.
    • Tip: Buckwheat flour has a slightly nutty flavor that can add a nice depth of flavor to the bars.

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