Raspberry Chews
Lentils add fibre and protein to these tasty raspberry bars!
Servings 18 bars
Calories 218
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, optiional
Instructions
Base
- Preheat oven to 375°F (190°C).
- 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 9x13-inch (23x33 cm) baking dish and bake for 10 minutes until firm.
- Cool, then spread a thin layer of jam over base.
- Reduce oven temperature to 350°F (180°C).
Lentil 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.
Nutrition
Serving Size: 1bar | Calories: 218 | Total Fat: 10g | Saturated Fat: 6g | Carbohydrate: 31g | Fibre: 3g | Sugars: 17g | Protein: 4g | Cholesterol: 31mg | Sodium: 131mg | Potassium: 186mg | Iron: 1mg