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Raspberry Chews

Lentils add fibre and protein to these tasty raspberry bars!
Pulses Lentils
Prep Time 15 minutes
Cook Time 45 minutes
Servings 18 bars

Nutrition

Serving Size: 1 bar Calories: 218 Total Fat: 10 g Saturated Fat: 6 g Carbohydrate: 31 g Fibre: 3 g Sugars: 17 g Protein: 4 g Cholesterol: 31 mg Sodium: 131 mg Potassium: 186 mg Iron: 1 mg

Ingredients

Base

  • 1 1/3 cup (325 mL) whole wheat flour
  • 1/4 cup (60 mL) sugar
  • 1/2 tsp (2 mL) baking powder
  • 1/2 tsp (2 mL) cinnamon
  • pinch salt
  • 1/2 cup (125 mL) reduced fat margarine
  • 1 egg slightly beaten
  • 1/2 cup (125 mL) raspberry jam or more as desired

Lentil Filling

  • 1 cup (250 mL) cooked or canned lentils drained & rinsed
  • 1/4 cup (60 mL) hot water
  • 3/4 cup (175 mL) brown sugar
  • 1/4 cup (60 mL) all-purpose flour
  • 1 1/2 tsp (7 mL) baking powder
  • pinch salt
  • 1/2 tsp (2 mL) vanilla
  • 2 eggs beaten
  • 3/4 cups (175 mL) unsweetened shredded coconut
  • 1/2 cup (125 mL) chopped pecans optional

Directions

  • Preheat oven to 375°F (190°C).
  • Base: In a medium bowl, combine the base dry ingredients and cut in margarine until coarse crumbs form.  Stir in egg and mix thoroughly.
  • Press base dough into a 9 x 13-inch (23 x 33 cm) baking dish and bake for 10 minutes until firm.
  • Cool and spread a thin layer of jam over base.
  • Reduce oven temperature to 350°F (180°C).
  • Filling: Purée lentils in a blender or food processor with the water until the mixture is very smooth and the consistency of canned pumpkin.  If needed, add more water 1 Tbsp (15 mL) at a time to reach proper consistency.
  • In separate bowl, combine brown sugar, all-purpose flour, baking powder and salt for lentil filling.  Mix in lentil purée, vanilla and eggs.  Add coconut and pecans if desired.  Spread mixture on top of jam.
  • Bake until firm, about 35 minutes.
  • Cool and cut into 18 bars.

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