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Chickpea and Lentil Crunch Bars
Makes 8 bars.
Roasted or sprouted Canadian pulses easily complement or replace seeds and nuts in granola bars or muesli. They’re nutty, earthy, and full of fibre and protein. This recipe can be made into bars or crumbled to use as a topping for yogurt.
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Ingredients
- 1/2 cup (125 mL) dried chickpeas
- 1 cup (250 mL) organic oats, toasted
- 3/4 cup (180 mL) French green lentils, sprouted
- 3 Tbsp (45 mL) hemp hearts
- 1/2 cup (125 mL) coconut flakes
- 1 cup (250 mL) chopped dried Saskatoon berries or blueberries
- 1 tsp (5 mL) cinnamon
- 1 tsp (5 mL) cloves
- 1/2 tsp (2 mL) salt
- 1/4 cup (60 mL) camelina oil
- 1/3 cup (80 mL) honey
- 1/2 cup (125 mL) peanut butter or almond butter
Nutrition
Per serving:
- calories 339
- protein 10g
-
fat
21g
- saturated fat 5g
- trans fat 0g
-
carbohydrates
35g
- sugars 15g
- fibre 5g
- sodium 155mg
Directions
01
The day before, soak dried chickpeas in 4 cups (1 L) cold water for 24 hours at room temperature.
02
Preheat oven to 400 F (200 C), strain chickpeas and place on cookie sheet lined with parchment paper. Roast chickpeas in oven for approximately 20 minutes, stirring halfway through.
03
Toast oats in 350 F (180 C) oven for approximately 10 minutes or until golden brown.
04
Combine chickpeas, oats, lentils, hemp hearts, coconut flakes, berries, cinnamon, cloves, and salt in bowl.
05
In saucepan, heat oil, honey, and peanut butter together. Boil and allow to bubble for approximately 2 minutes. Pour over ingredients in bowl and stir to thoroughly combine.
06
Transfer mixture into a 9 x 9 x 2 in (23 x 23 x 5 cm) cake pan lined with parchment paper. Press mixture down as firmly as possible; cover and refrigerate for 2 hours or until completely cool. Slice into bars.
