Hearty Autumn Vegetable Soup with Epinutrients
By Nutrition Resident Megan Piffner (@MeganPfiffnerNutrition)
Chickpeas for dessert?! There is nothing better than having a treat that also gives you fiber, protein and micronutrients. Chickpeas are rich in potassium. They also have iron, B6, magnesium, and calcium. ½ a cup of chickpeas gives you 19.5 grams of protein, 60.5 grams of healthy carbs and 6g of fat.
Strawberries are rich in vitamin C, potassium and have a little iron, calcium, and B6. Rhubarb has vitamin C, potassium, magnesium, and calcium. Both contain phytochemicals which are cancer protective and help reduce oxidative stress. Combined, a serving of strawberry rhubarb compote gives you 28% of your vitamin C for the day which acts as an antioxidant quenching free radicals caused by stress and normal bodily processes.
This gluten and grain free blondie with strawberry rhubarb compote and coconut cream will give you 6.4 g of fiber and 7.9 g of protein – not bad for dessert! Fiber regulates blood sugar, improves digestion, and feeds our microbiome – eating fiber is definitely a 3 for 1 deal.
This recipe was contributed by Megan Pfiffner. Megan is a clinical nutritionist currently enrolled in our nutrition residency program for CNS candidates. You can find Megan at https://www.meganpfiffnernutrition.com/ or on Instagram at @MeganPfiffnerNutrition.
(Recipe adapted from Ambitious Kitchen and Mountain Mama Cooking.)
| Grain-Free Blondies |
Grain-Free Blondies
| Servings | Prep Time | Cook Time |
| 6 | 5minutes | 20minutes |
| Servings | Prep Time |
| 6 | 5minutes |
| Cook Time |
| 20minutes |
Ingredients
- Blondies
- 1 can (15 oz.) chickpeas drained
- 1/2 cup Sunflower seeds
- 1/3 cup pure maple syrup can substitute honey or 1/2 tsp pure monk fruit
- 1/2 cup Filtered water
- 2 tsp. vanilla extract
- 1/2 tsp. salt
- 1/4 tsp. Baking soda
- 1/4 tsp. Baking powder
- coconut oil for pan
- Strawberry Rhubarb Compote
- 1 cup strawberries chopped
- 1 cup rhubarb chopped
- 1/4 Lemon squeezed (juice)
- 2 tsp Water
- maple syrup/honey/monk fruit to taste
- Coconut Cream
- 1 can Coconut milk
- 1 tsp. Vanilla
- maple syrup/honey/monk fruit to taste
Servings:
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Ingredients
Servings:
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Instructions
Blondies
- Put a can of coconut milk in the fridge 24 hours before you plan to make the coconut cream.
- Pre-heat oven to 350 degrees and use coconut oil to grease an 8x8 pan.
- Place all blondie ingredients in a Vitamix or high powered blender, layering wet ingredients first.
- Blend until the consistency is smooth like cake batter.
- Pour the batter into the greased pan and bake for 20-25 minutes.
- Use a butter knife to check if the blondies are cooked all the way through before letting them cool.
Strawberry Rhubarb Compote
- While the blondies cook, add the cut strawberries, rhubarb, lemon juice, water and to a saucepan over high heat.
- Bring the mixture to a boil then turn down to a simmer and cook for 30 minutes, stirring occasionally to reduce the mixture.
- When the mixture is reduced to your liking taste the compote - be careful not to burn your mouth! - and add sweetener to taste. Remove from heat.
Coconut Cream
- Right before serving, take the coconut cream out of the fridge and open the can. Scoop the cream on top into the blender, leaving out the coconut water at the bottom of the can.
- Add a few drops of vanilla.
- Blend until whipped and sweeten to taste.
After Cooling
- Cut the blondies into six servings (or 16 if you prefer smaller portions).
- Serve with strawberry rhubarb topping and coconut cream.
Recipe Notes
- If you prefer to soak and cook your beans, make ½ a cup of dried beans and you may have to add up to an additional ¼ cup of water (1tsp at a time) once blending the batter in order to get the same consistency as the canned beans.
- This can be made and frozen - stored in parchment paper in a silicon zip bag. When ready, defrost in the fridge or microwave.
8 Comments
I don’t have a high speed blender, just a stick blender. Should I use sun flower seed butter instead of sunflower seeds? I’d really like to try this recipe!
I tried this recipe and was disappointed with the result. It has been in the oven for an hour now and has not set up or baked. Did you miss out something in the batter portion of the recipe, like straining the chickpeas before blending?!
Very sorry, yes, the chickpeas should be strained.
Great recipe! In the interest of saving trees, lowering exposure to BPA (your previous article), etc. how about providing a link to a printable recipe, please?
I’ve gone up and down this page several times and can’t find a way to just print the recipe – only an option to print the whole article. Even by choosing this, it still leaves me with 3 awkward pages poorly formatted.
Also, referring to the BPA article, thank you. I checked the company that makes our bamboo TP and paper towels and they advertise as being BPA-free. Maybe a future blog could discuss the viability of using papers from bamboo vs trees?
Thanks so much for all you do.
I tried making these and they did not turn out well at all. The recipe wasn’t clear about draining the chickpeas so I kept in the liquid. After 25 minutes they were still completely liquid-like. After baking them for an additional 40 minutes and no improvements I gave up. The batter tasted so good, I’d like to know What am I doing wrong here.
Sorry, the recipe has been updated. Yes, the chickpeas should be drained first.
I’ve made these a couple of times, they’re pretty good but they don’t look like the picture when baked. There’s a chemical reaction that happens when sunflower seeds hit the oven and it makes the dish turn green. I enjoyed my green blondies but not one other adventurous soul in my house would give them a try. I made the recipe a second time and tried roasting the sunflower seeds first to see if it would fix the green problem but nope, they were even more green the second time. I love the subtly sweet taste and the filling protein from the chickpeas.
These worked out well for me, but I was surprised by the chemical reaction that happened whereby the whole pan of blondies turned a brilliant green! Turns out that chickpeas and sunflower cause chlorophyll in the seeds to show and while it’s perfectly safe to eat, it was a little weird to see! Anyhow, the whole recipe was delicious, made as written. Thanks very much, we will be making this one again.