No-Nut Chickpea Nutella

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Description
Nutella is a sweet nut based chocolate spread. Well, nut based is a stretch, there's more sugar and oil in standard Nutella than hazelnuts. I do already have healthier Nutella alternatives, such as Single Serving Quick Nutella and Roasted Hazelnut Nutella (SF), both with no added sugar. But today, I'm making a nut free Nutella using roasted chickpeas, dates, and cocoa powder. It's delicious, naturally sweet, low calorie, and high fiber
Time
Prep Time:
10 minutes

Cook Time:
15 minutes

Total Time:
25 minutes
Cost
Total Cost:

Cost per Serving:
$0.11
Ingredients
Serving(s)
  • 15.5 oz can Chickpeas, drained and rinsed
  • 1 cup Dates
  • 11 tbsp Cocoa powder
  • 1 tsp Vanilla extract
  • 1 cup, hot Water
Instructions
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  1. Drain and rinse your chickpeas. Air fry at 380F for about 15 minutes, or until dried and crispy. You can also roast in a 425F oven for about 30 minutes
  2. Blend together chickpeas, dates, cocoa powder, and vanilla until all bits of chickpeas and dates are broken up. Raisins will work in place of dates
  3. Add a cup of water to a medium glass and microwave for 1 minute, until hot. Blend in the water until you have a smooth spread. Transfer to a jar, and store in the fridge for up to 1 week
    Notes
    1. You can also use 1/2 cup (160 g) sugar free syrup in place of dates
    2. Alternatively, you can use granulated monk fruit as your sweetener in place of dates. Replace the dates with 1/2 cup (100 g) of granulated monk fruit, reduce the water to 2/3 cup (160 g), and don't roast the chickpeas. Just add everything to a food processor, and blend until smooth
    3. All 3 variations (dates, sugar free syrup, and granulated monk fruit) will yield 18 servings of 2 tbsp (32 g) each
    4. Below is a table comparing the nutrition facts of my homemade spread to standard Nutella per 100 g. As you can see, the homemade versions contain significantly fewer calories, unhealthy fats, net carbs, and added sugar, while having substantially more fiber
    Nutrient Homemade
    With Dates    		 Homemade
    With Sugar
    Free Syrup    		 Homemade
    With Granulated
    Monk Fruit    		 Storebought
    Calories 164 89 84 541
    Protein 5.7 g  5.0 g  5.0 g  5.4 g 
    Fat 2.5 g  2.4 g  2.4 g  29.7 g 
    Net Carbs 28.3 g 10.1 g 9.3 g 56.8 g
    Fiber 8.6 g  6.4 g  6.3 g  2.7 g 
    Added Sugar 0.0 g 0.0 g 0.0 g 51.4 g
    Sugar Alcohol 0.0 g 15.0 g 17.5 g 0.0 g
    Scroll to the right to read information about every variation

    Nutrition Facts
    ------------------------------------------
    Servings: 18
    Serving Size: 2 tbsp (32 g)
    Calories: 52
    ------------------------------------------
    Total Fat: 0.8g (1 %)
    Saturated Fat: 0.3g (1 %)
    Polyunsaturated Fat: 0.2g
    Monounsaturated Fat: 0.2g
    Cholesterol: 0mg (0 %)
    Sodium: 31mg (1 %)
    Total Carbohydrate: 11.7g (4 %)
    Fiber: 2.7g (10 %)
    Net Carbs: 9.0g
    Total Sugar: 6.3g
    Protein: 1.8g (4 %)
    ------------------------------------------
    Vitamin B12: 0.0mcg (0 %)
    Vitamin D: 0.0mcg (0 %)
    ------------------------------------------
    Calcium: 15mg (1 %)
    Iron: 0.65mg (4 %)
    Magnesium: 23mg (5 %)
    Potassium: 121mg (3 %)
    ------------------------------------------
    Glycemic Index
    :
    46.0

    Glycemic Load
    :
    5.3


    Sources of Inspiration
    https://youtu.be/V5asdNp3bwE


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