Cumin Pears, Carrot, Tofu and Lentil Strudel
Serves 4
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
- ¾ 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
- ½ teaspoon Ground black Pepper
Method
- Preheat oven 180C or 160C fan force.
- 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.
- Combine the carrots, Tofu, lentils and orange zest – mix well.
- Lay one sheet of pastry on the bench – spray lightly with oil. Top with another sheet and repeat until the pastry is all used.
- 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.
- Combine the yoghurt, mint and pepper – serve the sliced strudel hot with the yoghurt and green salad or steamed vegetables of your choice.
Notes & Tips
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
