muffin pan carrot and parsnip cups

Muffin-Pan Carrot and Parsnip Cups (gluten-free)

These Muffin-Pan Carrot and Parsnip Cups are gluten-free, vegan, and super easy-to-make. They have a taste and texture similar to egg cups, due to the use of chickpea flour in this recipe. These vegetable cups, therefore, make a delicious savoury treat to enjoy with your family and friends, or for a simple healthy lunch or breakfast. Topped with a deliciously simple 3 ingredients Vegan Parmesan (in less than 2 minutes).

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Make sure you bookmark (or pin) this Muffin-Pan Carrot and Parsnip Cups recipe to save it for later. I am sure you will very much enjoy making them; you will for sure love eating them!

And feel free to tag me on Instagram @thedorkyfrench if you try this recipe, or just leave a comment at the end of the page to let me know how it went for you. I would also be happy to answer if you have any questions regarding this recipe.

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muffin pan parsnip and carrot cups-2

HOW TO MAKE MUFFIN-PAN CARROT AND PARSNIP CUPS?

Please note this is just an overview of the recipe. Scroll down to the end of the page to see the full printable recipe. 

You will need the following ingredients to make this recipe:

  • olive oil
  • onion
  • parsnip
  • carrot
  • courgette
  • tomato paste
  • apple cider vinegar
  • chickpea flour

chopped vegetables in saucepan with tomato paste

muffin pan carrot and parsnip cups-1

To make the Muffin-Pan Carrot and Parsnip Cups, you will then need to:

  1. Preheat the oven.
  2. Cook the vegetables in olive oil.
  3. Add the tomato paste, apple cider vinegar, and spices and cook for a few more minutes.
  4. Turn of the heat, add the chickpea flour, and mix well.
  5. Divide the dough into the cups of a muffin tin.
  6. Top with 3 Ingredients Vegan Parmesan (in less than 2 minutes) and bake in the oven.

RECIPE IN VIDEO (30 SEC)

If you have found this video helpful, please consider liking it, leaving a comment or sharing it with your friends. Follow TheDorkyFrench on Youtube or Instagram for more vegan recipe videos.

Now let’s jump straight to the recipe and get to cooking! And as always feel free to leave a comment at the end of the page if you have any questions. 

Sincerely, 

Marlene

thedorkyfrench muffin pan carrot and parsnip cups

Muffin-Pan Carrot and Parsnip Cups (gluten-free)

These Muffin-Pan Carrot and Parsnip Cups are gluten-free, vegan, and super easy-to-make. They have a taste and texture similar to egg cups, due to the use of chickpea flour in this recipe. These vegetable cups therefore make a delicious savoury treat to enjoy with your family and friends, or for a simple healthy lunch or breakfast. Topped with a deliciously simple 3 ingredients Vegan Parmesan.
Print Pin Rate
Course: Appetizer, Breakfast, Lunch, Side Dish
Cuisine: European
Keyword: gluten-free, healthy vegan lunch, savoury vegan muffins, vegetable cups
Prep Time: 10 minutes
Cook Time: 5 minutes
Baking time: 25 minutes
Total Time: 40 minutes
Servings: 8 servings
Calories:
Author: Marlène Mamia

Equipment

  • wooden spoon
  • Muffin tin
  • Tablespoon
  • Fina strainer

Ingredients

  • 2 tbsp olive oil* - or any vegetable oil
  • 1 onion
  • 1 carrot
  • 1 parsnip
  • 1 courgette - or another carrot or parsnip
  • 250 g tomato paste - or fresh ripe tomatoes
  • 1 tbsp apple cider vinegar - or lemon juice
  • 1 tsp salt
  • 1 tsp dry parsley
  • 1/2 tsp turmeric powder
  • 1/4 tsp chili powder
  • 2 tsp cumin seeds
  • 150 g chickpea flour
  • 2 tbsp 3 Ingredients Vegan Parmesan (less than 2 minutes)**

Instructions

  • Watch the 30-seconds recipe video to see all instruction steps.
  • Preheat the oven to 180.C (356.F).
  • Chop the onion, carrot, parsnip and courgette in very small cubes.
    chopped vegetables
  • Heat up a saucepan with olive oil, and cook the chopped vegetables on high heat for 2 minutes. Stir occasionally with a wooden spoon.
    chopped vegetables in saucepan
  • Add the tomato paste, apple cider vinegar and spices (salt, parsley, chili powder, turmeric powder, and cumin seeds) and cook for 3 more minutes on medium heat.
    chopped vegetables in saucepan with tomato paste
  • Turn of the heat, add the chickpea flour, and mix well with the wooden spoon. To avoid lumps, use a fine strainer to sift the chickpea flour as you add it.
    sift chickpea flour in saucepan with fine strainer
  • Grease the cups of a muffin pan.
    grease muffin pan
  • Using a tablespoon, divide the dough into the 8 cups of a muffin tin.
    muffin pan carrot and parsnip cups
  • Sprinkle some 3 Ingredients Vegan Parmesan (in less than 2 minutes) on top of each muffin cup.
    muffin pan carrot and parsnip cups-1
  • Bake in the oven for about 25 minutes, until the edges are brown.
    muffin pan parsnip and carrot cups
  • Serve warm and enjoy!

Notes

*To make this recipe oil-free, cook the vegetables in a splash of water instead of oil. Add a little water as you cook if it sticks to the pan.
**Simply blend 60 g raw cashew nuts, 15 g nutritional yeast and 1/4 tsp salt to make the cheese. More details and US customary measurements on this link
Tried this recipe?Mention @thedorkyfrench or tag #thedorkyfrench on instagram!

Nutrition

Serving: 1muffin cup

 

Please note that all nutrition facts and information found on this website are for informational purposes only. I am not a doctor nor registered nutritionist, so please refer to a professional for medical advice.

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About the author

Founder and editor | + posts

Marlene is the founder, creator, and editor at TheDorkyFrench.com. Based in Glasgow, Scotland, where she completed a BA (Hons) in Business and HRM, she is passionate about sharing valuable content for her readers; encouraging them to experience the benefits of a healthier lifestyle and a growth mindset.

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