Home > Recipes > Lentil and vegie cups

Lentil and vegie cups

Image of five baked lentil and vegetable load cups on a baking paper cooling on a wire cooling rack with a glass of milk in the background
(1)
Preparation time: 30 minutes
Cooking time: 40 minutes
Makes: 6
 
Serves: 6
Image of five baked lentil and vegetable load cups on a baking paper cooling on a wire cooling rack with a glass of milk in the background
  • 2 serves of vegetables per 
  • cup
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Ingredients

½ cup brown rice
Olive oil
1 leek, halved & thinly sliced
3 cups mushrooms, diced
1 carrot, grated
1 tsp dried thyme
1 tsp dried basil
400g can no-added-salt lentils, drained & rinsed
1 large egg
¼ cup panko breadcrumbs
¼ cup barbecue sauce

Savvy swaps

You can swap:

Panko crumbs
Wholemeal breadcrumbs
Leek
1/2 onion, finely diced
Dried basil and thyme
Dried mixed herbs

Tips

Method

Step 1
Cook brown rice according to packet instructions.

Step 2
Pre-heat oven to 180oC. Grease a standard muffin tin with olive oil.

Step 3
Grease a large non-stick fry pan with olive oil and heat over medium heat.

Step 4
Add the leek and cook until golden.

Step 5
Add the mushrooms and cook for another 5 minutes.

Step 6
Stir through the carrot, thyme and basil and continue to cook for several minutes.

Step 7
Remove from the heat and add the lentils and cooked rice.

Step 8
Place half the mixture in a food processor and pulse until most of the mix is smooth. Add the egg and continue to process until smooth.

Step 9
Mix together the processed mixture, unprocessed mixture, breadcrumbs and 2 tablespoons of the barbecue sauce in a large bowl.

Step 10
Add the mixture to the muffin cups, pressing down lightly. Bake for 15 minutes. Remove from the oven and brush the tops with the remaining barbecue sauce. Bake for another 15 minutes. Cool for 5 minutes before serving.


Food safety tip: If you are packing leftovers for lunch, the cups need to be kept cold so pack an ice brick. 

Tips

Rating

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© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website

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