Savory BBQ Lentil Cups

Lentils fall in the legume category – and foods in this category are nutrition rock stars! Studies have shown them to be the most consistent predictor of longevity. Even more so than fruits and veggies! This rock star status isn’t all that surprising since legumes have anti-cancer compounds, are associated with staying a healthy weight, and help control blood sugar.

Legumes have a cool power that’s been called the “second-meal effect.” This name comes from their ability to control blood sugar levels not only when you eat them, but at later meals. Even later meals without beans. So if you eat these tasty lentil cups for lunch, they will still be controlling your blood sugar during your evening meal!

Occasionally legumes get a bad rap because of their resistant starch. Legume haters avoid them because they are not fully absorbed. While this is true, it’s actually very beneficial. While other starches are broken down and absorbed, resistant starch heads to the colon to feed our gut bacteria. This results in legume eaters feeling satisfied, having healthy guts, and great blood sugar control.

These make great leftovers. I put 2 in a sealed container and, come lunch-time, just 90 seconds in the microwave and it’s time to chow down.

Feel free to serve over a bed of greens and/or cooked whole grains such as brown rice, barley or quinoa. You can also use smaller muffin cups and serve these as a bite-sized appetizer.

You’re welcome to substitute a store bought BBQ sauce, just look for an option that is low is sugar, salt and fat. You can also substitute use our Sweet & Spicy BBQ Sauce.

Plant-Based Savory BBQ Lentil Cups

Lentils, veggies, whole grains and BBQ sauce come together to create these flavorful and filling lentil cups! A creative way to add more great-for-you legumes in your diet.

5 from 7 votes

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Course: Main Course

Cuisine: American

Diet: Vegan, Vegetarian

Keyword: BBQ, Lentils, Plant Based Meatloaf

Prep Time: 35 minutes minutes

Cook Time: 25 minutes minutes

Servings: 12 cups

Ingredients

• 1 cup green or French lentils
• 2 cups water
• 3 cloves garlic
• 1 Tbsp hot sauce
• 1 carrot
• 1/2 cup rolled oats
• 1/4 tsp dried thyme
• 1/4 tsp dried sage
• 1 medium onion diced
• 3 Tbsp ground flaxseed
• 1/2 cup corn fresh or frozen

BBQ sauce

• 8 pitted dates
• 1/3 cup water
• 8 oz can tomato paste
• 2 Tbsp tamari or soy sauce
• 1 tsp chili powder
• 3 Tbsp apple cider vinegar
• 1/4 tsp salt
• ground black pepper, to taste
• 1/4 tsp red pepper flakes optional

Instructions

• Rinse lentils. Combine with water in a medium pot over medium high heat. Bring to a boil, reduce to a simmer and let cook for 15 minutes. 
• Preheat oven to 375 degrees F. 
• Add dates and 1/3 cup of water to food processor and let soak for 10 minutes. 
• Add remaining BBQ sauce ingredients to food processor and process until smooth. 
• Leave 1 cup of BBQ sauce in food processor (set aside remaining sauce) and add 1/3 of cooked lentils, garlic cloves, hot sauce, carrot, oats, thyme and sage. Process until no large chunks remain. 
• Stir diced onion, flaxseed, corn and remaining lentils into mixture. Let sit for 10 minutes so the oats and flax can soak up the liquid. 
• Bake in large muffin cups or ramekins filled generously with mixture for 25 minutes, or until a toothpick inserted into the middle comes out clean. 
• Serve warm drizzled with remaining BBQ sauce. 

Notes

These make great leftovers. I put 2 in a sealed container and, come lunch-time, just 90 seconds in the microwave and it's time to chow down.

Feel free to serve over a bed of greens and/or cooked whole grains such as brown rice, barley or quinoa. You can also use smaller muffin cups and serve these as a bite-sized appetizer.

You're welcome to substitute a store bought BBQ sauce, just look for an option that is low is sugar, salt and fat. You can also substitute use our Sweet & Spicy BBQ Sauce.

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