Appetisers/ Starters / Lunch / Main Course / Sharing Platters

Rice, Feta and Sundried Tomato Parcels: Meat Free Monday

I recently made a lovely recipe from the Weight Watchers vegetarian cookbook which was mushrooms and Stilton (I swapped it for cheddar) in filo pastry…recipe here. It was so simple and it got me thinking that really you could fill this parcel with pretty much anything to make an interesting meal! I had some sun-dried tomatoes which have been in the fridge forever so I decided to use those up along with some feta cheese, herbs and brown rice. These flavours really are a happy match so I think it worked really nicely!

I like to always have something green on my plate so I added spinach to the mix and served the parcels with some garlic, lemony broccoli which was a healthy side dish to the parcel.

Serves 4

4 Shallots – finely diced
1 Garlic clove
5 sun-dried Tomatoes (from a jar)
80-100g Feta Cheese
bunch Mint
bunch Parsley
large handful Spinach – wilted
150g Cooked Brown rice
4 sheets Filo Pastry
Salt and Black Pepper

To Serve:
broccoli – cut into florets
1 garlic clove finely sliced
juice 1/2 lemon

Pre heat the oven to 180c.

Fry the shallots in a little spray oil for a few minutes then crush the garlic into the pan and fry for a further 2 minutes.

Chop the sun-dried tomatoes and herbs finely then add them to the pan with the crumbled feta, wilted spinach and the cooked brown rice, stir to mix it all together well, season, and then take the pan off the heat and put to one side.

Take one sheet of filo pastry and slice it in half (each half should measure around 6″x 6″). Spray one side with some oil then layer the other half on top. Spoon 1/4 of the rice mixture into the centre of the pastry and then wrap the sides over the mixture to make a parcel.

Repeat untill you have 4 parcels.

Place each parcel on a baking sheet (folded side down so the top is a nice smooth surface), spray with a little extra oil to get a nice sheen and bake in the oven for 20-25 minutes.

To serve – Steam or blanch the broccoli untill just cooked but still quite firm. Heat some oil in a pan and add the broccoli and garlic and stir fry untill the garlic is cooked and the broccoli is starting to wilt more, squeeze in the lemon juice and serve.

7 thoughts on “Rice, Feta and Sundried Tomato Parcels: Meat Free Monday

  1. Pingback: Bank Holiday BBQ: Vegetarian Stuffed Peppers and Root Veg Tortilla « veghotpot

  2. As you posted a like on my filo spinach pie I had to have a look at your blog – and I loved your ideas on making filo parcels. I now know what I will be making with the second half of my frozen filo packet…..

  3. I’m making Spanokopita on Thursday for a class I’m teaching so I’ll have to try some of this as well since I’ll have Filo on hand already. Looks so delicious!

  4. I only use on sheet here too but cut it in half and layer it to make it a little stronger so it’s not too unhealthy. I was suprised at how well filo pastry can hold its own the first time I used it. I had assumed it would just fall apart! It’s so delicate though its really easy to put a hole in (which Ive done lots of times now!)

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