These kid-favorites taste traditional, but the secret is that they are missing the eggs and butter of conventional cookies, in favor of chickpeas and egg replacer made from tapioca, a plant root. The result? Deliciously satisfying, lightly sweet, soft and chewy, purely plant-based cookies with zero cholesterol, less fat and lots more fiber. These PB Cookies are definitely a sweet treat you can feel good about.
Note: If you or your family is allergic to peanuts, you can easily substitute sunbutter, made from sunflower seeds, for the peanut butter in these cookies.
- ½ cup organic sugar
- ⅓ cup pure maple syrup
- ½ cup cooked or canned garbanzo beans (chickpeas), drained and rinsed
- ½ cup organic or all-natural creamy peanut butter (look for one that contains only peanuts and salt)
- 1 ½ teaspoons powdered vegan egg replacer mixed with 2 tablespoons water
- 1 ¼ cups whole wheat pastry flour
- ¾ teaspoon baking soda
- ½ teaspoon baking powder
- ¼ teaspoon fine sea salt
- Preheat oven to 350 degrees F.
- Place garbanzo beans in a food processor and blend. Stream in maple syrup. Add sugar, peanut butter, egg replacer, baking soda, baking powder and salt and blend again. Add flour and pulse until thoroughly mixed, but do not over mix.
- Scoop by tablespoon and with wet hands, form into 1 ¼ inch balls onto parchment lined baking sheet sprayed with cooking spray. Flatten in crisscross pattern with a fork, dipping fork in water after each cookie to prevent sticking. Bake until light golden, about 14 minutes. Cool for 2 minutes on baking sheet, then remove to wire rack to cool completely. Store in airtight container for up to 5 days.
Nutrition Facts: Garbanzo beans are a rich source of dietary fiber and can help prevent and reverse heart disease. As little as 3/4 cup of garbanzos per day can help lower our LDL-cholesterol, total cholesterol, and triglycerides in a one-month period of time[i]. Likewise, the consumption of nuts, including peanuts and peanut butter cuts our risk of dying of a heart attack by half[ii][iii]. However, due to their high fat content, consume nuts and nut butters in moderation (about 1-2 ounces per day) and enjoy as part of a whole food plant-based diet along with daily exercise.
Recipe by Emily Honeycutt, 2016. © All Rights Reserved. www.emilyhoneycutt.com
[i] K. S. Mathur, M. A. Khan, and R. D. Sharma. Hypocholesterolaemic effect of Bengal gram: a long-term study in man. Br Med J. Jan 6, 1968; 1(5583): 30–31.
[ii] Sabate, J, Radak, T & Brown, J. The role of nuts in cardiovascular disease prevention. In: Handbook of Nutraceuticals and Functional Foods. (Wildman, REC Ed.). Boca Raton, FL: CRC Press, 2001. pp. 477–495.
[iii] T. Y. Li, A. M. Brennan, N. M. Wedick, C. Mantzoros, N. Rifai, and F. B. Hu. Regular Consumption of Nuts Is Associated with a Lower Risk of Cardiovascular Disease in Women with Type 2 Diabetes. J. Nutr., 139(7):1333-1338, 2009.