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.
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.