Lentil and vegie cups

Lentil and vegie cups
  • Prep: 10
  • Cook: 40 mins
  • Serves: 6

Ingredients

  • 6 sprays olive or canola oil spray
  • 1 medium leek (white part only)
  • 3 large mushroom
  • 1 large carrot
  • 2 tsp dried mixed herbs
  • 1 400 g can no-added-salt brown lentils, drained
  • 1 cup cooked brown rice
  • 1 large egg
  • 1/4 cup panko bread crumbs
  • 1/4 cup barbecue sauce

Method

  1. Pre-heat oven to 180°C.
  2. Spray a large non-stick fry pan with olive oil and heat over medium heat. Add the leek and cook until golden. Add the mushrooms and cook for another 5 minutes. Stir through the carrot thyme and basil and continue to cook for several minutes. Remove from the heat and add the lentils and rice.
  3. 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.
  4. Mix together the processed mixture unprocessed mixture breadcrumbs and 2 tablespoons of the barbecue sauce to a large bowl and mix well.
  5. Spray a standard muffin tin with olive oil. 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.

Note: Panko are a type of Japanese breadcrumb that add a crunchy texture. If these are not available substitute with breadcrumbs.

1 serve of vegies in each serving of this recipe.

Nutrition information

per serving per 100g
Energy 483.2 kJ 571.3 kJ
Protein 4.4 g 5.2 g
Fat, total 3.5 g 4.1 g
— saturated 0.6 g 0.7 g
Carbohydrate 15 g 17.7 g
— sugars 4.2 g 4.9 g
Fibre 2.8 g 3.4 g
Sodium 72.7 mg 86 mg

Recipe and image supplied by Cancer Council NSW Healthy Lunch Box website.