AIS Sports Nutrition

Spicy vegetable filo roll

HINT: A great recipe for using leftovers. Freeze rolls, uncooked, tightly wrapped in plastic; thaw and bake

Olive or canola oil
2 onions, thinly sliced
2 tablespoons brown mustard seeds
1 tablespoon curry powder
2 carrots, sliced
2 zucchini, sliced
600 g potatoes, peeled and cubed
1 kg pumpkin, peeled and cubed
2 cups fresh or frozen peas
2 cups (500 ml) MAGGI All Natural Vegetable Liquid Stock
16 sheets filo pastry
2 tablespoons sesame seeds

Spray a large nonstick frying pan with oil and heat. Cook onion, mustard seeds and curry powder over medium heat until onion is soft. Add vegetables and cook for 3 minutes, stirring well to combine. Add stock and cook, uncovered, for 20-25 minutes or until vegetables are soft and liquid has evaporated. Remove from pan; allow to cool completely. Preheat oven to 220°C (425°F). Place one pastry sheet on a flat surface, lightly spray with oil and place another sheet on top: continue layering until you have eight layers. Place half the filling along one edge, with a 2-cm border at each end. Fold in ends and roll up to enclose. Repeat using remaining pastry and filling. Place rolls on a nonstick baking tray, seal side down, lightly spray with oil and sprinkle with sesame seeds. Bake for 20 minutes or until crisp and golden. Serve cut into slices, with a green salad.


ANALYSIS per serve 
Energy kJ (Cal)
2034 (486)
1356 (324)
Carbohydrate (g)
Protein (g)
Fat (g)
Fibre, Iron, Vitamin C, Zinc

Preparation time: 25 minutes
Cooking time: 50 minutes
Serves: 4-6
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