Lentil Veggie Cups
Lentil veggie cups are a nutritious and scrumptious snack that beautifully combine flavor and health. These bite-sized delights are packed with protein-rich green lentils and vibrant vegetables, offering a satisfying crunch in every bite. Perfect for potlucks, game nights, or as a wholesome after-school snack, these easy-to-make cups can be customized to suit your taste preferences. Enjoy them warm with your favorite dipping sauce or as a colorful addition to any meal.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: Approximately 12 servings 1x
- Category: Snack
- Method: Baking
- Cuisine: Vegetarian
Ingredients
Scale
- 1 cup green lentils
- 1 cup bell peppers (diced)
- 1 cup grated carrots
- 1 medium onion (finely chopped)
- 2 cloves garlic (minced)
- 1 cup breadcrumbs
- 2 large eggs
- Salt and pepper to taste
- 1 tsp cumin or paprika (optional)
Instructions
- Rinse the lentils under cold water, then boil in three cups of water for 25-30 minutes until tender.
- While the lentils cook, chop the bell peppers, onion, and grate the carrots.
- In a mixing bowl, combine cooked lentils (drained), veggies, breadcrumbs, eggs, salt, pepper, and optional spices.
- Preheat the oven to 375°F (190°C) and grease a muffin tin.
- Fill each muffin cup with the mixture generously.
- Bake for 25-30 minutes until golden brown. Let cool slightly before serving.
Nutrition
- Serving Size: 1 veggie cup (50g)
- Calories: 120
- Sugar: 2g
- Sodium: 180mg
- Fat: 3g
- Saturated Fat: 0.5g
- Unsaturated Fat: 2.5g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 5g
- Protein: 6g
- Cholesterol: 60mg
Keywords: Feel free to swap in your favorite veggies like zucchini or spinach for added variety. For extra flavor, sauté onions and garlic before mixing into the batter. Store leftovers in an airtight container for up to five days.