Fudge Brownie Walnut Buckwheat Bars (no-bake, vegan, dairy-free, gluten-free)

These vegan brownie buckwheat bars are a fast easy recipe – no waiting between layers. And healthy? Well with magnesium-rich chocolate, and high-fiber, high-protein buckwheat, the answer is yes!

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Fudge Brownie Walnut Buckwheat Bars (no-bake, vegan, dairy-free, gluten-free)
A creamy fudgy brain-booster! Wonderful direction to take with a dessert, don’t you think?

These bites are a combination brownie and chocolate bar, with buckwheat groats as the star!

What are Buckwheat Groats?

Well let me tell you about buckwheat groats. Buckwheat groats are a super healthy pseudo-cereal – not related to wheat and devoid of gluten.

High in protein and fiber, they are more nutritious than most grains, contributing magnesium (supportive of mood and sleep), folate, zinc and vitamin B6. One cup of groats contributes about a whooping 24gms of protein, 5 gms of fiber and only 1 gm of fat. Studies show the groat is healthy for the heart and blood sugar control, show prebiotic and anti-inflammatory potential.

Have I convinced you yet?

They aren’t that easy to find pre-packaged, but very easy to purchase from Bob’s Red Mill website, and it is easy to find buckwheat groats loose in the bulk section of your quality grocer. I found them in the Whole Foods bulk food area.

In this recipe, the groats add structure to the base.

I blended them raw, but also allowed many to remain unbroken down for added crunch and texture to the chew.

There is a bit of prep regarding buckwheat – at minimum you need to rinse it thoroughly because it has a coating that protects it from predators and that can taste bitter and interfere slightly with some digestions. If you want to prep further, you can soak the raw buckwheat groats for about six hours in clear water to reduce the phytic acids found in buckwheat as well as grains. For some, this improves digestion; for others, it is inconsequential because actually phytic acids have a plus-side too, being considered an anti-inflammatory. Read more about the phytic acid controversy here!

More About These Vegan Brownie Bars

Moving back to the subject of the recipe. Let’s start by talking about the brownie base, shall we?

This brownie base recipe also feature walnuts, a nut that is high in protein and a wonderful boost to cognitive abilities as well as a strong anti-inflammatory. Walnuts, with the buckwheat groats and cacao, create a marvelous pedestal for the other two layers – a fudgy middle made also healthy with the use of cacao powder and coconut butter, and a simple frosting of chocolate, avocado oil, and nut butter.

This recipe is already gluten-free – want to make it nut-free as well? Use sunflower butter in the frosting instead of almond butter.

I made only four portions using a 4-inch by 4-inch pan, but you can double the recipe and use a loaf pan (4-inch by 8-inch) if you want more pieces. They store very nicely frozen; we kept our smaller portions refrigerated since they were gone in a day, used mostly for a after-workout boost snack.

If you like these kind of desserts, you will love my Easy Chocolate Carmel Slices, a bit longer ingredient list, and but so delicious and nutritious!
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5 from 2 votes

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Fudge Brownie Walnut Buckwheat Bars (no-bake, vegan, dairy-free, gluten-free)

These chocolate layered bars are a very fast recipe - no waiting between layers. And healthy? Well with magnesium-rich chocolate, and high-fiber, high-protein buckwheat, the answer is yes! Makes 4 (two-inch) square pieces, or 16 (1-inch) square pieces.

Course Dessert, Snack

Cuisine vegan, dairy-free, gluten-free

Keyword buckwheat, chocolate, no-bake, protein, quick snack

Does it keep? 1-month in freezer

Prep Time 5 minutes

Cook Time 15 minutes

Total Time 20 minutes

Servings 16

Calories 109 kcal

Author Dee Dine

Ingredients

Buckwheat Groat Base

• 1/2 cup buckwheat groats (at least rinse to remove goopiness; soak overnight if you want to reduce phytic acid - but read my post on why that might not be necessary)
• 1/4 cup walnuts
• 2 tbsp cacao powder
• 2 tbsp water (more water if base is crumbly; you want it a bit sticky, enough to press into pan.)
• 1 medjool date (soaked at least 2 hours if it is not soft and juicy OR boil for 2 minutes)

Fudge Middle

• 1/4 cup coconut butter
• 2 tbsps maple syrup
• 1/8 cup cacao powder

Frosting Top

• 1/2 cup dark chocolate chips
• 1 tbsp avocado oil (You can substitute refined coconut oil)
• 1 tbsp nut butter (Or sunflower butter to make recipe nut-free)

Useful Equipment

• 4-inch square pan with removable bottom
• 4-inch square parchment paper
• 4-inch by 8-inch loaf pan
• 4-cup food processor

US Customary - Metric

Instructions

Prep

1. At least rinse the buckwheat groats to remove the slimy coating that is there to protect them in nature from predators, but which makes the taste bitter if you don't rinse it off. You might also want to soak the goats overnight; read my post on the subject of soaking to decide!
   

   Soak a single date or more if you are doubling recipe at least two hours to make is soft and juicy.

   Set the jar of coconut butter into a pan of boiling water. Turn off the heat. Do not let water splash into coconut butter. You only need it to melt enough to pour out 1/4 cup (for the 4-inch square pan recipe).
   

   Line a 4-inch by 4-inch pan (or 4-inch by 8-inch pan if you are doubling the recipe) with parchment paper. I actually only lined the bottom with a single sheet because I used a pan with a removable bottom. If your pan does NOT have a removable bottom, be sure to line the parchment so it overhangs and you are able to lift the cake straight up and out.
   

Make Base

1. In a food processor (I used a small 4-cup processor), blend up buckwheat groats, walnuts, cacao, water and date(s) until you have a pressable texture. Add more water if it is crumbly.
   

2. Press into the pan. And refrigerate while you make the middle layer.
   

Make Middle

1. In a 2-cup measuring cup, stir together the melted coconut butter, maple syrup and cacao powder until evenly distributed.
   

2. Pour the mixture over the chilled base and return the pan to the refrigerator while you make the frosting. If you want the middle to harden faster, you can freeze it.

Make Frosting

1. In a pyrex measuring cup, microwave the dark chocolate chips at 60-seconds and stir until melted. You can microwave another 15 seconds if needed.
   

2. Into the melted chocolate chips, stir in the avocado oil and almond butter and keep stirring until evenly combined. Pour over the hardened middle layer and refrigerate until the top is hard enough to cut.
   

3. Cut the bars, store in the refrigerator for about a week or longer in the freezer.
   

Recipe Notes

Nutrition facts are for 1 (1-inch square) bite. These are very rich tasting; and I found popping one or two of the tiny bites quite filling.

Nutrition Facts

Fudge Brownie Walnut Buckwheat Bars (no-bake, vegan, dairy-free, gluten-free)

Amount Per Serving

Calories 109 Calories from Fat 54

% Daily Value*

Total Fat 6g 9%

Saturated Fat 2g 10%

Sodium 7mg 0%

Potassium 117mg 3%

Total Carbohydrates 13g 4%

Dietary Fiber 3g 12%

Sugars 2g

Protein 4g 8%

Calcium 3.2%

Iron 3%

* Percent Daily Values are based on a 2000 calorie diet.

Thank you Bob’s Red Mill for sponsoring this post. The recipe, ideas, content and opinions expressed here are all my own. I do recommend you try Bob’s Red Mill products, you will be so inspired by all their healthy unique products!