Gluten-free vegetable cups, a mini version, is a healthy and mess- free breakfast to make. This can also be served as an appetizer or snacks. I made it once for a tapas recipe competition. You don’t have to guess???? I didn’t win the first prize (only because of my “great” photography skills) but got many good reviews for this dish. So I decided to post it here.
As per the recipe, you may feel like it is a long never-ending process… But nothing like that. This is a very easy dish to prepare. These gluten-free vegetable cups will make a healthy and delicious option for those who are on a gluten diet or dairy free diet.
Gluten-free Vegetable Cups
Gluten-free Vegetable Cups
Ingredients
For the cup
- 1.5 cup rice flour
- 1.25 cup water
- 2 tbsp olive oil
- Salt as needed
For the filling
- 1 potato cooked
- 1/4 cup onion chopped
- 1/4 cup carrot chopped
- 1/4 cup green beans chopped
- 1/4 cup capsicum chopped
- 2 green chilli sliced lengthwise
- 1/4 tsp turmeric powder optional
- 1 tsp dried parsley
- 1 tsp fennel seed
- 1 tbsp cooking oil
- Curry leaves a sprig
- Salt to taste
Instructions
Prepare the cup
- Dry fry the rice flour for 5 minutes on medium-low heat.
- Bring water to a boil. Add salt as required. Remove from heat.
- Add boiled water to the fried flour with stirring. Let it sit for 5 minutes or until cool enough to handle.
- Preheat the oven to 350 F (175 C).
- Add olive oil to the dough and knead well to make a smooth ball. The right consistency is when the dough is not sticking.
- Make small lemon size balls from the dough.
- Apply olive oil on a flat surface. Also, coat the balls in oil.
- Now roll to make a round with 1/2 inch thickness. Trim the edges to make a perfect round.
- Brush the muffin pans with oil.
- Now place the rolled dough into the muffin cups and press the edges to make a cup.
- Place in the oven and bake for 7 minutes.
- Now remove from the muffin pan and let it cool.
Prepare the filling
- Peel and mash the cooked potato.
- Heat oil in a pan. Crackle the fennel seeds.
- Saute the onion and green chilli until translucent. Stir in curry leaves and turmeric powder.
- Add all the chopped vegetables and salt into it.
- Cook on medium high heat for 10 minutes.
- Now add the mashed potato and stir-cook for 2 minutes.
- Remove from heat. Add parsley leaves and mix well.
- Now place a spoon of filling in each cup.
- Serve warm with sauce
You can also use your favorite veggies for the filling. If you want a non-veg cup, replace the vegetable filling with your favorite non-veg filling.
There is no reason you can’t make this. Even if you are not challenged with a gluten-free diet, you can make these gluten-free vegetable cups.
Happy Cooking
