Food & Health

Lentil Raspberry Chews

Serving Size: 1/18 of recipe
Makes: 18 bars

Source of: Iron, Zinc, Vitamin A and B6, Thiamin, Niacin
Good Source of: Fibre, Folate
Vegetarian

Ingredients

 
BASE:
325 ml
whole wheat flour
1 1/3 cup
75 ml
sugar
1/4 cup
2 ml
baking powder
1/2 tsp
2 ml
cinnamon
1/2 tsp
pinch
salt
pinch
125 ml
reduced fat margarine
1/2 cup
1
egg, slighlty beaten
1
125 ml
raspberry jam
1/2 cup
 
LENTIL FILLING:
1/2 540 ml can
canned lentils, rinsed and drained
1/2 19 fl oz. can
 
OR
250 ml
cooked lentils
1 cup
175 ml
brown sugar
3/4 cup
75 ml
all purpose flour
1/4 cup
7 ml
baking powder
1 1/2 tsp
pinch
salt
pinch
2 ml
vanilla
1/2 tsp
2
eggs, beaten
2
175 ml
unsweetened shredded coconut
3/4 cup
125 ml
chopped pecans (OPTIONAL)
1/2 cup


Directions

PREHEAT oven to 375ºF(190ºC).

PUREE lentils in a blender with water.

IN a separate 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"X13" baking dish and bake for 10 minutes until firm.

COOL and spread a thin layer of jam over base.

REDUCE oven tmeperature to 350ºF(180ºC).

IN separate bowl, combine dry ingredients for lentil filing. Mix in lentil puree, 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 Facts

Based on a serving of 1 bar (1/18 of recipe)

Energy: 218 calories
Protein: 4.1 g
Fat: 9.75 g
Saturated Fat: 6.05 g
Cholesterol: 31 mg
Carbohydrates: 30.5 g
10%
Fibre: 3.3 g
13%
Sodium: 131.45 mg
5%
Potassium: 186.15 mg
Vitamin C: 0.32 mg
1%
Folate: 34.6 mcg
16%
Calcium: 38 mg
3%
Iron: 1.4 mg
8%
Calories from Fat:
40%





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