Lentil and vegie cups

Yummy, healthy and perfect for lunchboxes.

One tried-and-tested way to get more vegies into your kids is to blitz them and bake them into bite-sized morsels that can be consumed on-the-go. These delicious, lentil vegie cups were developed by dieticians as part of the Cancer Council NSW’s Eat It To Beat It program. They’re delicious and filled with plenty of nutrients to energise your kids right through the school day.

They’re also dairy and nut-free, which makes them completely lunchbox friendly. It’s the perfect alternative to a boring old sandwich!




Pre-heat oven to 180oC.


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.


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.


Mix together the processed mixture, unprocessed mixture, breadcrumbs and 2 tablespoons of the barbecue sauce to a large bowl and mix well.


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 serve of this recipe.

This recipe has been reproduced with permission from Healthy Lunch Box, an initiative from Cancer Council NSW, an interactive tool for parents to use with their children to plan and pack a healthy lunch box.

For more recipes please visit healthylunchbox.com.au.

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