Lentil Soup Cups

Lentil Soup Cups are a delightful and hearty snack, perfect for sharing or enjoying solo. These savory cups are filled with a rich lentil soup, seasoned to perfection, and served in crispy phyllo pastry shells.

Ingredients

• Green or brown lentils - 100 grams
• Onion - 1 medium, diced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Garlic - 2 cloves, minced
• Vegetable broth - 500 ml
• Olive oil - 2 tablespoons
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Phyllo pastry sheets - 4 sheets
• Butter - 2 tablespoons, melted
• Fresh parsley - for garnish

Steps

1. Rinse the lentils under cold water and set aside.
2. In a pot, heat olive oil over medium heat. Add diced onion, carrot, and celery, sautéing until softened, about 5-7 minutes.
3. Add minced garlic, cumin, paprika, salt, and black pepper, stirring for another minute until fragrant.
4. Pour in the vegetable broth and add the rinsed lentils. Bring to a boil, then reduce heat and simmer for 25-30 minutes, or until lentils are tender.
5. While the soup simmers, preheat the oven to 180°C (350°F).
6. Prepare the phyllo pastry by layering 2 sheets on a clean surface, brushing melted butter between each layer. Cut into squares large enough to fit into a muffin tin.
7. Gently press the pastry squares into the muffin tin, forming cups. Brush the tops with more melted butter.
8. Bake the pastry cups in the preheated oven for 10-12 minutes, or until golden brown and crispy.
9. Once the soup is ready, blend it slightly with an immersion blender for a smoother texture, if desired.
10. To serve, fill each phyllo cup with the lentil soup and garnish with fresh parsley.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals, contributing to overall nutritional well-being.

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