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Chickpea and Lentil Crunch Bars

Makes 8 bars.


    Chickpea and Lentil Crunch 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.


    Chickpea and Lentil Crunch Bars


    • 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


    Per serving:

    • calories339
    • protein10g
    • fat21g
      • saturated fat5g
      • trans fat0g
    • carbohydrates35g
      • sugars15g
      • fibre5g
    • sodium155mg



    The day before, soak dried chickpeas in 4 cups (1 L) cold water for 24 hours at room temperature.


    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.


    Toast oats in 350 F (180 C) oven for approximately 10 minutes or until golden brown.


    Combine chickpeas, oats, lentils, hemp hearts, coconut flakes, berries, cinnamon, cloves, and salt in bowl.


    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.


    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.



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    The combination of warm chocolate and the coveted mandarin orange makes this a holiday classic perfect for an intimate dinner party. Almond flour along with hemp hearts deliver healthy fats and protein and keep the cake gluten free and moist, removing the need for any additional oil or butter in the batter. A tiny drizzle of olive oil poured over the mandarin-encrusted top and a pinch of salt bring out the sweet flavour of the mandarins. Mandarin top Zest mandarins and reserve 1 Tbsp (15 mL) zest for use in the recipe. Set mandarins aside, leaving them unpeeled. When cake is baked, trim mandarins by slicing off top and bottom to form a flat edge. Then placing mandarin on the edge with peel, slice into 3 equal wheels. Repeat for each mandarin. Now, gently remove peel, being careful to keep wheels intact, and arrange on top of the cake, filling in holes with smaller sections trimmed from a wheel.