Vegan date and walnut energy balls with cocoa

Vegan date and walnut energy balls with cocoa: a quick recipe with Medjool dates, walnuts, oats and unsweetened cocoa – sweetened with dates only.

At a glance

• Serves 2
• Prep time: 10 min
• No cooking needed
• Total time: 10 min
• Calories: 150 kcal per serving
• Protein: 3 g
• Fat: 8 g
• Carbs: 18 g

Ingredients

• 150g soft Medjool dates
• 20g porridge oats
• 80g walnuts
• 2 tbsp unsweetened cocoa powder
• 1 pinch of sea salt

Method

You’ll need: blender

1. Briefly blitz the walnuts and oats in the blender until you have a coarse, floury mixture.
2. Add the Medjool dates, cocoa powder and sea salt.
3. Blend everything until you have a sticky mixture you can shape. If needed, push the mixture down from the sides in between.
4. With slightly damp hands, shape the mixture into small balls.
5. Chill the energy balls briefly so they firm up a little.
6. To serve, enjoy them straight from the fridge or let them warm up briefly at room temperature.

Good to know

When you want something uncomplicated that's still really good, these little balls are just right. Soft, chocolatey and pleasantly nutty. A snack that doesn't need any fuss.

Swaps

Medjool dates → unsulphured soft dried apricots (less sugar, more fibre) Porridge oats → a smaller amount of coconut flour (fewer carbs, more fibre) Walnuts → almonds (more vitamin E, milder flavour) Unsweetened cocoa powder → carob powder (caffeine-free, naturally sweeter)

Allergens

Contains walnuts and oats; for coeliac disease only suitable with oats explicitly labelled gluten-free, only offer to children in an age-appropriate form because of the nuts, and during pregnancy the ingredients are generally unremarkable in normal kitchen amounts. Contains: tree nuts (walnuts), gluten (oats).

Frequently asked questions

Which nutrients are mainly found in dates?

Dates mainly provide carbohydrates, fibre and potassium, plus smaller amounts of magnesium and trace elements such as copper.

What makes walnuts special nutritionally?

Walnuts contain mainly unsaturated fats, including alpha-linolenic acid, as well as vitamin E, copper and manganese. They also bring some plant protein and fibre.

Is the cocoa in energy balls like these just there for flavour?

Not only: unsweetened cocoa powder also contains magnesium, iron and polyphenols. Here it also gives the balls their dark colour and deep chocolate flavour.

Do dates always agree with a sensitive digestion?

Not necessarily – in larger amounts, their sugar and fibre content can cause bloating or a feeling of fullness in some people. If dried fruit doesn't agree with you, start with a small portion.

Why do oats work well in this recipe?

Oats contain fibre, including beta-glucans, as well as minerals such as manganese and phosphorus. They give the mixture structure and balance the sweetness of the dates a little.

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