Walnuts & Oats Veggie Cups

Walnuts & Oats Veggie Cups are a delightful and nutritious snack or light meal option. These mini cups combine wholesome oats with a variety of fresh vegetables, including carrots, bell peppers, spinach, and onions, providing a burst of flavor and texture. Spiced with cumin, paprika, turmeric, and black pepper, these veggie cups are savory and satisfying. The egg binds the ingredients together, ensuring the cups hold their shape after baking. Baked to a golden brown, these veggie cups are perfect for on-the-go or a quick snack.

For a Serving Size of Two:

Ingredients:

• 30 grams oats
• 20 grams walnuts
• 50 grams grated carrots
• 50 grams finely chopped bell peppers
• 50 grams finely chopped spinach
• 50 grams finely chopped onions
• 1 small green chili
• 1 tablespoon whole wheat flour
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon paprika
• 1/4 teaspoon turmeric powder
• 1/4 teaspoon black pepper
• 1/2 teaspoon salt
• 1 egg (optional)
• 2 teaspoons olive oil

Procedure:

• In a large bowl, combine oats, chopped walnuts, grated carrots, chopped bell peppers, chopped spinach, finely chopped onion, and green chili if using.
• Add whole wheat flour, cumin seeds, paprika, turmeric powder, black pepper, and salt. If using, beat the egg and add it to the mixture. This helps in binding the ingredients together. Mix well until all ingredients are evenly combined.
• Preheat your oven to 180°C (350°F). Grease a muffin tin or cupcake tray with olive oil. Spoon the mixture into the muffin tin cups, pressing down gently to pack them in.
• Bake in the preheated oven for about 20-25 minutes, or until the veggie cups are golden brown and firm to the touch.
• Let the veggie cups cool for a few minutes before removing them from the tin. Serve warm or at room temperature as a snack or light meal.

Nutritional Benefits:

Nutritional Information:

• Calories: 487 kcal
• Protein: 13.2 g
• Carbohydrates: 45.9 g
• Fat: 15.9 g