[Recipe] A different kind of Protein Bar

[fred]

Soooo I finally knuckled down today made all 37(!!!) of the them.

The ingredients I used were

1kg of Dried Chickpeas (http://www.natco-online.com/acatalog/info_L3170.html)
1kg of Urid Split (http://www.myethnicworld.com/p-2900-...lit-4-lbs.aspx)
400g of Dry Roasted Peanuts (soak overnight if salted)
600g of Almonds
15 tablespoons of Olive Oil (to which I had dumped 5 chopped chillis a few weeks ago)
200g of Oats
10g of Tumeric
10g of Xantham Gum (http://www.myprotein.co.uk/bulk-powd...e/xanthan-gum/)
5 scopes of Whey (http://www.myprotein.co.uk/bulk-supp...n-(unflavoured))
10 Jumbo Eggs

1. Soak all of the pulses over night
2. Cook the pulses (Chickpeas take 60-90 minutes and Urid Split 20 minutes). Be careful to use BIG pans as they do expand.
3. Blitz the almonds/oats/peanuts together
4. Puree all the (drained) pulses, you will need a really big pot (LEAVE TO COOL)
5. Whisk the whey and eggs together
6. Fold into the nut mix into the puree first then the eggs and whey.
7. Add the tumeric and Xanthan Gum ( I used the latter because the mixture was quite runny, it needs to be cake batter consistency)
8. Line baking trays with grease proof paper (greased baking trays led me to crumbles)
9. Place in a pre-heated oven about Gas Mark 5 375F 190C for about 20-30 minutes
10. The "bars" should be solid but soft to the touch although they won't try out completely
11. Leave to cool for about 10 minutes.

Per Bar
482 kcals
39g Carbs
24g Fat
11g Fibre
27g Protein

I know some people might complain that the protein content is a bit "low" but that can easily be changed by removing some of the pulses and adding whey or more eggs although doing either will change the consistency of the mixture. When preparing to bake whatever you adapted it needs to be of cake batter consistency.

Also this bar is a meal replacement bar whether the carb or fat content is too high or low is up to you. Although bear in mind that none of the carbs are from refined sugars just the complex carbs from the pulses and oats. The fats also are good from peanuts, almonds and olive oil. Avoiding greasing use butter et al only serves to make them more healthy!

WORD OF WARNING IT TAKES ABOUT 5 HOURS TO COOK EVERYTHING!

Photos:

[LisaS]

what do they taste like - or is that not really the point? you say you made 37 bars -- how many pans of what size would that represent?

[fred]

Erm

They would I imagine taste kind of weird to someone who isn't used to chickpeas or urid split or tumeric all together, I use them all the time so I am accustomed, my housemate who tried the finished product said it was "good but he wouldn't pick it". The taste is mild but kind of tangy nuttiness is there. You can definitely taste the peanuts.

I used a wide variety of baking dishes, I am afraid to say. The way I worked out the portions at the end was just by cooking it all and weighing what I had then dividing it buy 35. That was only because I was not weighing the mixture as I was going along. Ideally you would. In the picture that "bar" represents about 50g. I calculated one portion to weigh approx 150g cooked.

I suppose you could break down the recipe to

100g of Dried Chickpeas (http://www.natco-online.com/acatalog/info_L3170.html)
100g of Urid Split (http://www.myethnicworld.com/p-2900-...lit-4-lbs.aspx)
50g of Dry Roasted Peanuts (soak overnight if salted)
20g of Almonds
2 tablespoons of Olive Oil (to which I had dumped 5 chopped chillis a few weeks ago)
20g of Oats
2g of Tumeric
2g of Xantham Gum (http://www.myprotein.co.uk/bul k-powd...e/xanthan-gum/)
1 scopes of Whey (http://www.myprotein.co.uk/bul k-supp...n-(unflavoured))
1 Jumbo Eggs

If you were unsure.

[LisaS]

thanks - chances are I would not be making a savory bar with so many pulses nor with peanuts but was just curious what the flavor was with just tumeric.

[fred]

Hehe

I think I might make nut based ones next time will probably be much easier.