alive logo

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.


    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.



    SEE MORE »
    Warming Winter Chocolate Bark

    Warming Winter Chocolate Bark

    A tribute to the bounty and beauty of nature, this chocolate bark is studded with nuts, seeds, and berries and flavoured with the warming spices of ginger and cinnamon. Adding sweet paprika and chili also gives an interesting kick to a winter favourite. Cut back on the red pepper flakes if you prefer a less spicy version. Chocolate contains tryptophan—an essential amino acid—that helps our brain produce serotonin. Eating chocolate is a delicious way to get a mood boost, which can help lift our spirits when sunlight levels are low. Food of the Gods In the taxonomy of plants, the cacao plant, from which chocolate is derived, is called Theobroma cacao. Theobroma comes from Greek for “food of the gods.” Cacao comes from the Mayan word for the plant.