Crisp, golden parcels filled with chickpeas, potatoes and cheese, with a touch of warm Eastern spices, make a really tasty and satisfying main dish. Pair them with a tomato or mixed salad, and you have a complete meal. Served cold, they would also make a great addition to a packed lunch or picnic.
To make curried chickpea parcels, add 2 tsp mild curry paste with the spices in step 2. If you prefer a hotter filling, leave the seeds in the chilli. * For butter bean parcels, use 2 cans butter beans, about 410 g each, drained and rinsed, and mix with the potatoes, 4 finely chopped spring onions, 45 g (1½ oz) crumbled Cheshire cheese and 4 tbsp apple chutney. Season with salt and pepper, then wrap in the filo sheets and bake as in the main recipe.
Filo pastry contains no fat; it's just what you add when brushing it. Using olive oil rather than melted butter minimises the amount of saturated fat. * Like other pulses, chickpeas are an important source of protein for those following a vegetarian diet. Combining chickpeas with dairy foods such as cheese makes a nutritionally well-balanced dish. * Feta cheese, traditionally made from sheep's milk, is moist and crumbly. It is high in saturated fat and salt, but has such a good piquant flavour that a little can go a long way in a recipe.
E * B1, B6, C, folate, niacin, calcium, copper, iron, potassium, zinc
a bit sloppy with the filo pastry but all the flavours were there a nice alternative to meat. - 14 May 2014