Spiced Vegetable & Cheese Parcels

Preparation time: 30 minutes (plus 20 min for cooling)

Cooking time: 40 minutes

Serves: 6

 

Ingredients:

 

1 tablespoon extra virgin olive-oil
400g button mushrooms, sliced
2 medium carrots, peeled, finely chopped, squeezed of moisture
3 medium zucchini, finely chopped, squeezed of moisture
2 medium red capsicums, finely chopped
1 cup frozen peas
2 tablespoons curry paste
400g can chickpeas, rinsed, drained, roughly mashed
1 tablespoon ground cumin
1 tablespoon ground coriander
2 teaspoons ground ginger
¾ cup cottage cheese

Extra Virgin Olive Oil Spray
12 sheets filo pastry
1 teaspoon sesame seeds
2 tablespoons chopped mint
200g organic full-fat greek yoghurt (check the sugar content!)
¼ cup mango chutney

Mixed salad leaves, to serve

 

Method:

 

• Preheat oven to 160°C (320°F). Line a large baking tray with baking paper.

• Heat the olive oil in a saucepan and add mushrooms, carrots, zucchini and capsicums with 2/3 cup cold water. Cook for 10–12 minutes, or until vegetables are tender and water has evaporated. Add peas, curry paste, chickpeas, spices and ginger. Cook, stirring, for 2 minutes. Remove from heat and set aside for 20 minutes to cool. Stir cottage cheese through.

• Place 1 filo sheet on a flat surface, spray with oil, top with another sheet and spray with oil. Cut horizontally in half. Repeat with remaining filo sheets. Place ½ cup mixture onto each filo rectangle (parallel to shorter edge). Fold shorter edge over filling, fold in sides then roll up.

• Place parcels on prepared tray. Spray lightly with oil and sprinkle with sesame seeds. Bake parcels for 30–40 minutes, or until golden.

• Combine mint and yoghurt in a small bowl.

• Serve spiced parcels with yoghurt dip, mango chutney and salad leaves. 

 

Nutrition (per serve): 

 

Calories 633, Fat 10.6 g, Sat Fat 2.4 g, Carbs 106.9 g, Sugar 24.2 g, Fibre 16 g, Protein 31.7 g