Mango Bars Vegan
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5.0
21 reviews
Excellent
Mango Bars Vegan
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Mango bars are a decadent, oil-free treat with a simple crust and a refreshing layer of decadent mango cream on top. They're a dairy-free treat that you can easily make gluten-free, too!
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Ingredients
For the Crust
- 3/4 cup all purpose flour or use oat flour or a gf blend for gluten-free
- 1/2 cup almond flour
- 1/8 teaspoon baking soda
- 1/2 teaspoon salt
- 1 flax egg , That is 1 tablespoon flax meal mixed with 2.5 tablespoons of warm water.
- 3 to 4 tablespoons maple syrup
For the Mango Layer
- 1 cup raw cashews not soaked
- 2 cups of mango puree i use canned mango puree/mango pulp. See notes for using fresh mango.
- 1/4 teaspoon salt
- 2 tablespoons sugar , optional
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Instructions
Make the crust.
- Preheat the oven to 350° F (176 °C).
- In a bowl, add the flour, almond flour, baking soda, and salt and press and mix well to break any of the almond flour lumps. Make a well in the center of the dry ingredients.
- Add in the flax egg and 3 tablespoons of maple syrup and mix until it starts to form somewhat of a dough. If the dough is too crumbly, add in more maple syrup.
- Line and 8x8- or 9x9-inch baking dish or a brownie pan with parchment, then press this crust into the pan and even it out with the spatula. Use a fork to make holes in the crust, and then bake for 18 to 22 minutes or until golden on the edges.
- Once the crust is done baking, remove it from the oven, and let it cool.
Make the mango layer while the crust bakes and cools.
- Add the cashews, mango puree, salt, and sugar to a blender, and then blend for a minute. Then leave the blender and let it sit for 5 to 10 minutes for the blended cashews to rehydrate from the moisture in the mango puree. Then blend again for a minute and let it sit for another minute and blend again for half a minute. Repeat this until the mixture is super creamy. Taste to adjust sweetness and flavor. You can add a little bit of vanilla, if you like.
Make the mango bars
- Pour or scoop this mixture, depending on how thick it is, over the baked and cooled crust, and even out the top with a spatula. Then, put the baking dish in the freezer for an hour or two, until the bars are somewhat set, and then you can slice them and serve them.
Notes
- Storage; The bars will keep in the freezer for up to 2 months. Just take them out and let them sit on the counter for 5 to 10 minutes to soften a little bit, and then serve.
- Cashew-free, use one cup of coconut cream instead of cashews for the mango layer.
- To make purée with fresh mango, use really ripe mangoes. Scoop mango into your blender. Do not add any water or liquid and then blend it into somewhat of a pulp or a thick puree mixture. Measure that out, and use it to blend with the cashews. If you have trouble blending the mixture, then you can add in a tablespoon or so of water to help move the mixture along.
- Flavor variations : add vanilla or cardamom or saffron to the mango layer for variation
Nutrition Information
Show Details
Calories
165kcal
(8%)
Carbohydrates
22g
(7%)
Protein
4g
(8%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Sodium
239mg
(10%)
Potassium
169mg
(5%)
Fiber
2g
(8%)
Sugar
12g
(24%)
Vitamin A
460IU
(9%)
Vitamin C
16mg
(18%)
Calcium
27mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 12Serving
Amount Per Serving
Calories 165 kcal
% Daily Value*
| Calories | 165kcal | 8% |
| Carbohydrates | 22g | 7% |
| Protein | 4g | 8% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Sodium | 239mg | 10% |
| Potassium | 169mg | 4% |
| Fiber | 2g | 8% |
| Sugar | 12g | 24% |
| Vitamin A | 460IU | 9% |
| Vitamin C | 16mg | 18% |
| Calcium | 27mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
21 reviews
Excellent
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