Mango Bars Vegan
User Reviews
5
Mango Bars Vegan
Description
Mango Bars Vegan consist of a crust formed from a mix of all-purpose flour, almond flour, baking soda, salt, flaxseed egg, and maple syrup. The crust bakes until golden and forms a sturdy base. The topping blends raw cashews with mango puree, salt, and optional sugar, then rests to let the cashews hydrate, resulting in a creamy texture. The mango layer spreads smoothly over the cooled crust before setting.
This recipe emphasizes the balance between the subtle nutty crust and the bright, tropical mango topping. The flaxseed egg provides structure, while the maple syrup adds sweetness to the crust. The mango puree, combined with cashews, offers a rich, velvety finish.
The bars keep well frozen up to two months and should be softened slightly before serving. Fresh ripe mango can be pureed for the topping with minimal liquid to maintain thickness. Variations in flavor can be introduced by adding vanilla, cardamom, or saffron to the mango layer.
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 Flaxseed That is 1 tablespoon flax meal mixed with 2.5 tablespoons of warm water, used as egg substitute
- 3 to 4 tablespoons maple syrup
For the Mango Layer
- 1 cup cashew nuts not soaked, raw
- 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
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
- Freeze bars up to 2 months; soften on counter 5 to 10 minutes before serving for best texture.
- Substitute coconut cream for cashews if avoiding nuts in the mango layer.
- For fresh mango puree, blend ripe mango without added liquid; add a small amount of water if needed to aid blending.
- Add vanilla, cardamom, or saffron to mango layer for different flavor profiles.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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