Indian-spiced vegetable and cheese parcels
Serves: 6
Time to make: 1 hr 15 mins
Hands-on time: 45 mins
Total cost: $28.62 / $4.77 per serve
(at time of publication)
Ingredients
- spray oil
- 400g button mushrooms, sliced
- 2 medium-sized carrots, peeled, finely chopped, squeezed of moisture
- 3 medium-sized courgettes, finely chopped, squeezed of moisture
- 2 medium-sized red capsicums, finely chopped
- 1 cup frozen green peas
- 2 tablespoons curry paste such as Madras curry paste
- 400g can chickpeas, drained, rinsed, roughly mashed
- 1 tablespoon ground cumin
- 1 tablespoon ground coriander
- 2 teaspoons ground ginger
- ¾ cup low-fat cottage cheese
- 12 sheets filo pastry
- 2 tablespoons chopped fresh mint
- 200g low-fat plain yoghurt
- ¼ cup mango chutney
- 12 cups salad greens
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Instructions
1 Preheat oven to 160°C. Line a baking tray with baking paper.
2 Spray a large saucepan with oil and place over a medium-high heat. Add mushrooms, carrots, courgettes, capsicums and ²/³ cup cold water. Cook for 10-12 minutes or until tender and water has evaporated. Add peas, curry paste, chickpeas and spices. Cook, stirring, for 2 minutes or until vegetables are tender. Remove from heat and set aside for 20 minutes to cool. Stir through cottage cheese.
3 Place 1 filo sheet on a flat surface, spray with oil, top with another sheet and spray with oil. Cut in half horizontally. Repeat with the remaining filo sheets. Place 1/2 cup mixture onto each filo rectangle (parallel to shorter edge). Fold shorter edge over filling, fold in the sides then roll up (like sausage rolls).
4 Place parcels on prepared tray. Spray lightly with oil and bake for 30-40 minutes or until golden. Meanwhile, combine mint with yoghurt. Serve parcels with yoghurt dip, mango chutney and salad.
Variations
Garnish with sesame seeds before baking if you prefer.
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Nutrition Info (per serve)
-
Calories 337cal
-
Kilojoules 1410kJ
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Protein 19g
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Total fat 12g
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–Saturated fat 2g
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Carbohydrates 40g
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–Sugars 15g
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Dietary fibre 9g
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Sodium 420mg
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Calcium 180mg
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Iron 4mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
