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http://www.lifestylefood.com.au/recipes/2976/cumin-pears-carrot-tofu-and-lentil-strudel

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Cumin Pears, Carrot, Tofu and Lentil Strudel

Ingredients

  • 200 g firm green pear stem removed and cored

  • 2 tablespoons cumin seeds dry roasted and cooled

  • 150 g carrots peeled and grated

  • 150 g firm tofus diced into 1 cm pieces

  • 0.75 cup precooked canned lentil drained

  • 1 tablespoon finely grated orange zest

  • 6 sheets filo pastries

  • spray alfa one rice bran oil

  • 1 teaspoon ground black pepper

  • 1 cup plain low fat yoghurt

  • 2 tablespoons chopped, fresh mint

  • 0.5 teaspoon ground black pepper

Method

  • 1.

    Preheat oven 180C or 160C fan force.

  • 2.

    Cut the pear flesh into dices 1cm square pieces and put into bowl – grind the Cumin seeds in the mortar and pestle; sprinkle over the pears and toss to coat well.

  • 3.

    Combine the carrots, Tofu, lentils and orange zest – mix well.

  • 4.

    Lay one sheet of pastry on the bench – spray lightly with oil. Top with another sheet and repeat until the pastry is all used.

  • 5.

    Spoon the carrot mixture down one side of the assembled pastry layers – top with diced pears – sprinkle with ground black pepper; roll and pull in the ends to make a sealed package – lift onto a baking paper lined baking tray. Spray with a light coating of oil and bake until browned and crisp – around 45 minutes.

  • 6.

    Combine the yoghurt, mint and pepper – serve the sliced strudel hot with the yoghurt and green salad or steamed vegetables of your choice.

Notes

Nutritional information

Amounts per serve
Energy (kJ) 1000
Protein (g) 14
Total Fat (g) 5
Saturated Fat (g) 0.5
Total Carbohydrate (g) 30
Sugars (g) 10
Fibre (g) 8
Sodium (mg) 380
GI low

Apple and Pear Australia Ltd

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