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

oil spray
400g button mushrooms, sliced
2 medium-sized carrots, peeled, finely chopped, squeezed of moisture
3 medium-sized courgetteszucchini, summer squashX, 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 chickpeagarbanzoXsgarbanzosX, drained, rinsed, roughly mashed
1 tablespoon ground cumin
1 tablespoon ground coriandercilantroX
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

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.

Nutrition Info (per serve)

Kilojoules 1410kJ

Calories 337cal

Protein 19g

Total fat 12g

–Saturated fat 2g

Carbohydrates 40g

–Sugars 15g

Dietary fibre 9g

Sodium 420mg

Calcium 180mg

Iron 4mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.