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Cumin pears, carrot, tofu and lentil strudel

Cumin pears, carrot, tofu and lentil strudel
Lunch

Low Gi Recipe Logo

SERVES:
4
DIFFICULTY:
Easy
PREP TIME:
15 minutes
COOK TIME:
45 minutes

Ingredients

  • 200 g firm green pears, stem removed and cored
  • 2 tbsp cumin seeds, dry roasted and cooled
  • 150 g carrots, peeled and grated
  • 150 g firm tofu, diced into 1cm pieces
  • 3/4 cup pre-cooked canned lentils, drained
  • 1 tbsp finely grated orange zest
  • 6 sheets filo pastry
  • spray of rice bran oil
  • 1 tsp ground black pepper
  • 1 cup plain low fat yoghurt
  • 2 tbsp chopped fresh mint
  • 1/2 tsp ground black pepper
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Method

  • Preheat oven 180°C or 160°C 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

Energy per serve: 1343kJ
Gi estimation: 34 (Low), GL estimation: 12
Recipe and image supplied by Horticulture Australia Limited. For more recipes go to www.rediscoverthepear.com.au

Nutritional information (per serve)

Carbohydrates: 34.5g | Protein: 13.8g | Fat: 12.4g | Saturated Fat: 4.1g | Sodium: 260mg | Fiber: 7.7g | Sugar: 16.8g
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