These Sun-Dried Tomato Lentil Veggie Cups are easy to prepare, portable, nutritious and delicious! With 4 grams of fibre and 8 grams of protein per cup, they make the ultimate satisfying vegetarian make-ahead meal or snack that the whole family can enjoy! {Gluten-free, Dairy-free & Vegetarian}
Have I mentioned lately that I have a thing for cups?
And I’m not talkin’ cups that you drink from. Or even cups that you wear for that matter (although those are kinda cool too).
I’m talkin’ edible cups.
Think…
- No-bake cookie dough cups
- No-bake vegan cheesecake cups
- Mini turkey apple meatloaf muffins
- Broccoli cheddar quinoa cups
Or these Sun-dried tomato lentil veggie cups.
Cups are where it’s at, my friends.
They can be sweet, savoury, regular-sized or mini.
If there’s a cup involved, I’m there.
The reason why I love food in cup form so much is because they deliver all of this deliciousness in a perfectly portion-controlled little package.
They can also be prepped in advance and stored in the fridge or freezer for easy and convenient grab and go meals or snacks.
Let me give you an example.
This week, we were running around like CRAZY, in and out of the house for showings. In case I haven’t mentioned it yet, we’ve been in the process of trying to sell our house.
Yes, totally random and out of the blue. I know.
Anyways.
Trying to organize a 7-month old’s nap schedule, eating schedule, keeping the dark hardwood floors that you can see every single speck of dirt on free from crumbs and spit up (and trying to prevent baby from swishing it around with his hands like windshield wipers), and THEN throw our dinner into the mix…
Yeah it was the recipe for one crazyyy week.
Now because there were people in our house constantly over the past few days, I didn’t want to reek up the house with the smell of cooking OR have a ton of dishes to do when trying to keep the house virtually spotless.
Let’s just say it wasn’t exactly the week for recipe testing, although I somehow managed to test a few here and there. It was not an easy task.
Although on the average day, I generally welcome the smell of cooking, it’s amazing how fast any funky smells can turn you off from buying a house.
Think about this. When you walk into a house that you could potentially buy, do you really want to smell the lingering odours of what the current owners had for supper last night?
Probably not.
So to keep the air clean and fresh and maintain a spotless kitchen, I made up a batch of these lentil veggie cups the night before we had any people in the house so that we just had to heat them up when we got home when the showings were complete and serve them along with a salad.
These lentil veggie cups were SO convenient and easy to whip together and I couldn’t believe how delicious they were! They are very similar to my chicken meatloaf muffins except for the fact that they’re a vegetarian option with a slightly different flavour profile.
My husband who is typically more of a meat guy was even commenting on how good they were.
With these little flavour-packed bundles, I swear you don’t even miss the meat. Plus, the lentils provide that extra punch of fibre, with 4 grams per cup. You don’t typically get that crazy amount of fibre in your average meatloaf. Just sayin.
These lentil veggie cups can also assist with several common life dilemmas.
For instance:
Table of Contents
Don’t have time to make dinner?
Make a batch of these cups in advance and whip them out for a quick and easy meal.
Looking for a healthy lunchbox item that’s both portion-controlled and portable?
These cups are here to rescue you from the all too common lunch rut.
Always on the go and looking for something that’s convenient, grab and go, but still packed with nutrients?
These lentil veggie cups are where it’s at.
Looking to sneak some vegetables and extra fibre and protein into your kids? (Shhh…I won’t tell)!
Give them one of these cups! They’re cute, tasty, nutritious and so much fun to eat!
Speaking of which, my husband just polished off the last one of these cups.
Time to go whip up another batch ;)
More Lentil Recipes
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Sun-dried Tomato Lentil Veggie Cups
Ingredients
- 1 cup dry red split lentils cooked in water or no salt-added vegetable broth (or use about 2 cups cooked or no salt-added canned lentils)
- 2 tsp. olive oil
- 1 small onion chopped
- 1 carrot grated
- 1 tsp. dried basil
- 1 tsp. chilli powder
- 1 tsp. dried thyme
- 3 tbsp. chopped sun-dried tomatoes
- 1 egg
- ¼ cup quick oats
- ¼ cup lower sodium tomato sauce can also use tomato paste
- 1/2 tsp. salt
- Freshly ground pepper
Instructions
- Preheat oven to 350˚F.
- Cook dry lentils according to package directions in water or broth, or alternatively, you can use canned.*
- In the meantime, heat oil in a large sauté pan or wok on medium heat. Add onion and cook until soft and lightly golden, approximately 5 minutes.
- Stir in carrot, basil, chili powder, thyme and sun-dried tomatoes and continue to cook for a couple of minutes. Remove the pan from heat and toss in the cooked or canned lentils.
- Place half of the mixture in a food processor and the other half into a large bowl. Pulse the mixture in the food processor until most of it comes together and starts to break down. Add the egg and continue to process until almost smooth.
- Add the processed mixture, quick oats, 2 tbsp of tomato sauce and salt and pepper to the large bowl. Mix together well.
- Spray a regular-sized muffin tin with cooking spray or use silicone baking cups. Divide mixture between 8-9 of the muffin cups, pressing down lightly so that the surface is fairly flat. Bake for 15 minutes. Remove from oven and brush with remaining tomato sauce. Bake for another 10-15 minutes or until slightly firm to the touch. Cool for 5 minutes before serving.
Notes
Nutrition
Adapted from Lentils.org
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Hi Elysia, I’m just wondering if the texture of these would be appropriate as a BLW recipe. Thanks!
Hi Shirley, yes, the texture is great for BLW! I gave my little guys these when they were babies and they loved them! You’ll just want to skip or reduce the amount of salt for baby’s portion. I would always make a few for baby and then add in a bit of salt to the remaining mixture for the rest of the family. Hope that helps!