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Amaranth and Black Bean Energy Balls with Dates and Seeds
Original recipe: 16 servings · Prep: 15 min · Cook: 15 min · Total: 30 min
By TinyTummyTreats Editorial TeamPublished Apr 18, 2026 | Updated May 11, 2026
International
30 mins
easy-to-makeallergy-substitutionssoft-texturebalanced-nutritionquick-prepmake-aheadfinger-food-friendlysuitable-for-2-year-oldsbudget-friendlylunchbox-friendly
Amaranth and Black Bean Energy Balls with Dates and Seeds with measured ingredients, 30-minute timing, 16-serving yield, and step-by-step instructions for toddler meals, snacks, and family cooking guidance.
Prep
15 min
Cook
15 min
Total
30 min
Servings
16
Difficulty
easy
Cuisine
International
Ingredients
Servings
16
- 1/2 cup amaranth
- 1 cup black beans
- 10 Medjool dates
- 2 tablespoons sunflower seeds
- 2 tablespoons pumpkin seeds
- 1 tablespoon ground flaxseed
- 1 tablespoon maple syrup
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon vanilla extract
- 2 tablespoons water
Instructions
-
Rinse the amaranth thoroughly under cool water and drain.
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In a small saucepan, cook the amaranth with 1 cup of water over medium heat. Once boiling, reduce heat to low, cover, and simmer for about 15 minutes until water is absorbed and amaranth is tender. Remove from heat and let cool.
-
Meanwhile, if using raw sunflower and pumpkin seeds, lightly toast them in a dry skillet over medium heat for 3-4 minutes, stirring frequently until golden and fragrant. Let cool.
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Add cooked amaranth, cooked black beans, pitted dates, toasted seeds, ground flaxseed, maple syrup (if using), cinnamon, and vanilla extract to a food processor or high-powered blender.
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Pulse the mixture until it starts to come together, scraping down the sides as needed. If the mixture is too dry and crumbly, add water one teaspoon at a time until a soft, sticky dough forms that can hold its shape when pressed.
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Using clean hands, scoop out tablespoon-sized portions and roll into smooth balls. The mixture should be moist but firm enough to hold the shape.
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Place the energy balls on a tray lined with parchment paper. Refrigerate for at least 1 hour to firm up.
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Store energy balls in an airtight container in the refrigerator for up to 5 days or freeze for up to 1 month. Serve chilled or at room temperature.
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These energy balls make a great finger-food snack perfect for toddlers over 2 years old, offering balanced iron and protein in a soft, easy-to-eat form.
Ingredient Replacements
- cup amaranth: Swap with a toddler-safe alternative that keeps a similar moisture level and soft bite, then adjust water or cook time a little if the mixture feels dry or loose.
- cup black beans: Swap with a toddler-safe alternative that keeps a similar moisture level and soft bite, then adjust water or cook time a little if the mixture feels dry or loose.
- Medjool dates: Swap with a toddler-safe alternative that keeps a similar moisture level and soft bite, then adjust water or cook time a little if the mixture feels dry or loose.
- tablespoons sunflower seeds: Swap with a toddler-safe alternative that keeps a similar moisture level and soft bite, then adjust water or cook time a little if the mixture feels dry or loose.
- tablespoons pumpkin seeds: Swap with a toddler-safe alternative that keeps a similar moisture level and soft bite, then adjust water or cook time a little if the mixture feels dry or loose.
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