Articles & Recipes
Vegetable Parcels
Recipe from "Living in the 21st Century with Diabetes"
Ingredients
1 medium thinly sliced spanish onion (100grams)
1 cup of canned kidney beans or chick peas (200grams)
1 cup finely chopped red cabbage (100grams)
1 small peeled and chopped apple (70grams)
1 cup coarsely grated pumpkin (100grams)
1/3 cup sultanas (50grams)
1 cup bean sprouts (100grams)
8 sheets of filo pastry (110grams)
2 tsp sesame seeds (6grams)
Method
* Mix together onion, beans, cabbage, apple, pumpkin, sultanas and bean sprouts.
* Soften for 3 - 5 minutes on High in microwave.
* Fold a sheet of filo pastry in half, place about 3/4 cup of mixture in one corner, fold in edges, fold up to form a parcel. Repeat this with all 8 sheets.
* Place on a greased baking tray.
* Sprinkle with sesame seeds.
* Bake in 180(C oven for 40 minutes.
Serves : 4
Quantity per Serve : 2 parcels
Nutrients per Serve :
KJ 850, Calories 203, Carbohydrates(grams) 37, Fat(grams) 2
Note
300g can of beans or lentils yields 170g drained.
Tips
Lactose Free, Egg Free, Vegetarian