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Flaky Veggie Rolls

 Flaky Veggie Rolls

Ingredients

2 tsp olive oil

1 onion, finely chopped

1 medium (400g) sweet potato, cut into 1cm cubes

2 tsp curry powder

425g can no-added-salt lentils, drained

2/3 cup hot water

1 salt-reduced vegetable stock cube, crumbled

1 cup frozen green peas

1 large zucchini (200g), coarsely grated

1/2 cup chopped fresh coriander leaves and stems

375g packet filo pastry (20 sheets)

Olive oil cooking spray

2 tsp sesame seeds

1/2 cup reduced fat yoghurt, to serve

lime wedges, to serve

Method

  1. Heat oil in a large frying pan. Add onion. Stir over a medium-high heat for 2 minutes until softened slightly.
  2. Add sweet potato and curry powder.
  3. Stir in lentils, water and stock cube. Bring to the boil. Reduce heat. Cover and simmer 5 minutes.
  4. Stir in peas and zucchini. Simmer, covered, for 3 minutes. Uncover pan. Continue simmering for a further 3 minutes, or until liquid is absorbed and sweet potato is tender, stirring occasionally. Remove from heat. Stir in coriander. Transfer to a large bowl. Cool.
  5. Spray one pastry sheet with cooking spray. Fold in half crossways to form a rectangle. Spoon 1/4 cup of the vegetable mixture along one long edge to form a 10cm log shape, leaving a 7cm border on short sides. Fold short sides over filling, spray again with cooking spray and roll up to enclose filling. Continue with remaining pastry sheets and filling to make 20 rolls altogether.
  6. Place rolls about 3cm apart on 2 large, greased oven trays. Spray lightly with cooking spray. Sprinkle with sesame seeds. Bake in a moderate oven (180°C) for 20-25 minutes until golden brown, swapping trays halfway through the cooking time.
  7. Serve rolls warm with yoghurt and lime wedges.

Tasks for kids:

Grate zucchini.

Roll up filling in pastry sheets (Step 5).

Sprinkle rolls with sesame seeds (Step 6).

Tip: Rolls can be prepared a day ahead. Place on baking paper-lined trays, cover and refrigerate. Bake as required. Cooked Veggie Rolls will keep for several days in a container in the fridge, or can be frozen for up to 1 month. Reheat in a 160°C preheated oven for 15-20 minutes until hot.

Nutrients Per Serve

Energy 585kJ
Total Fat 7g
Saturated Fat 1g
Monounsaturated Fat 4g
Polyunsaturated Fat 1g
Protein 4g
Carbohydrate 15g
Fibre 2g
Sodium 125mg
Serves 20
Preparation Time 45 minutes
Cooking Time 25 minutes