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Filo Parcels

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Submitted by megg

Crispy baked filo parcels filled with curried vegetables, bean sprouts, and fresh coriander. A lighter, oven-baked alternative to deep-fried samosas with a golden, flaky shell.

YIELD

8 parcels

PREP

20 min

COOK

40 min

READY

1 hrs

These baked filo parcels are like a lighter, crispier cousin of a samosa. A quick curry-spiced stir-fry of mixed vegetables and bean sprouts gets rolled up in buttered filo pastry and baked until golden and shattering.

The filling comes together fast: onion fried with curry powder for a minute to bloom the spices, then vegetables stir-fried for just 3 minutes so they keep some crunch. Bean sprouts and fresh coriander go in off the heat so they stay fresh and snappy inside the pastry.

Brushing each filo sheet with melted butter before rolling is what makes the difference between a crispy, layered shell and a dry, papery one. Tuck the ends in tightly to seal so the filling doesn’t leak out during baking.

Kitchen Tips

  • Work quickly with filo pastry. It dries out fast once unwrapped. Keep unused sheets covered with a damp tea towel.
  • Cut the mixed vegetables small so they cook evenly in 3 minutes and roll up neatly inside the pastry.
  • Let the filling cool before wrapping. Hot filling makes the filo soggy and hard to handle.
  • These are best served straight from the oven while the pastry is still crisp.

Variations

  • Add paneer cubes to the filling for a richer, more substantial parcel.
  • Use garam masala or tikka paste instead of curry powder for a different spice profile.
  • Swap bean sprouts for shredded cabbage and add a squeeze of lime for a Thai-inspired twist.

Ingredients

1 1
SMALL SMALL ONION
chopped
1 15
TABLESPOON ML SUNFLOWER OIL
1 5
TEASPOON ML CURRY POWDER
or paste, mild
6 173.4
OUNCES ML/G MIXED VEGETABLE
cut up smal
4 115.6
OUNCES ML/G MUNG BEAN SPROUT
1 15
TABLESPOON ML CORIANDER
fresh, chopped
1
X SALT AND BLACK PEPPER
to taste *
4 4
1 28.9
OUNCE ML/G BUTTER
melted

Directions

Fry onion in oil for 2 minutes.

Add curry powder, stir over heat for 1 minute.

Add vegetables, stir fry for 3 minutes.

Add beansprouts, coriander.

Season.

Mix, set aside.

Set oven 190C, 375F, Gas Mark 5.

Lay out filo sheets.

Cut in half. Brush with butter.

Place one eigth of filling ner bottom edge of pastry pieces.

Roll up and tuck in ends to seal.

Brush with more butter. Place on a baking sheet.

Bake for 20 minutes or until crisp and golden.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 49g (1.7 oz)
Amount per Serving
Calories 102 81% from fat
 % Daily Value *
Total Fat 9g 14%
Saturated Fat 4g 20%
Trans Fat 0g
Cholesterol 15mg 5%
Sodium 48mg 2%
Total Carbohydrate 2g 2%
Dietary Fiber 2g 6%
Sugars g
Protein 3g
Vitamin A 18% Vitamin C 4%
Calcium 2% Iron 3%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Trans-fat Free, Low Carb, Low Sodium
 

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