14
280
50

Ingredients

  • 1 tablespoon oil
  • 1 onions (finely chopped)
  • 1 carrots (finely chopped)
  • 1 green pepper (deseeded and finely chopped)
  • 2 cloves garlic (crushed)
  • 2 teaspoons ground cumin
  • 2 teaspoons ground coriander
  • 1/2 teaspoon chili flakes
  • 14 ounces diced tomatoes
  • 14 ounces lentils (drained and rinsed)
  • 2 sheets shortcrust pastry (frozen, thawed)
  • 3 ounces mild cheddar cheese (grated)
  • plain yogurt (to serve)
  • salad (to serve)

Directions

  1. Preheat oven to 400°F. Lightly grease 8 cups of a muffin pan. For the filling, heat the oil in a large frying pan on high and sauté the onion, carrot, pepper and garlic for 2-3 mins, until the onion is tender. Stir in the spices and cook for 1 min, until fragrant. Mix in the tomatoes and simmer for 4-5 mins, until thickened slightly. Add the lentils and cook, stirring, for 1-2 mins, until heated through. Cool slightly.
  2. Cut each piece of pastry into quarters and press into the prepared cups of the muffin pan. Prick the bases and bake for 8-10 mins. Cool slightly.
  3. Spoon the filling evenly between the pastry cups. Sprinkle with cheese and bake for 10-15 mins, until golden. Serve with yogurt and salad.
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NutritionView more

280Calories
Sodium4%DV95mg
Fat11%DV7g
Protein35%DV18g
Carbs12%DV37g
Fiber68%DV17g

PER SERVING *

Calories280Calories from Fat60
% DAILY VALUE*
Total Fat7g11%
Saturated Fat3g15%
Trans Fat
Cholesterol15mg5%
Sodium95mg4%
Potassium760mg22%
Protein18g35%
Calories from Fat60
% DAILY VALUE*
Total Carbohydrate37g12%
Dietary Fiber17g68%
Sugars5g10%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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