Filo Pastry Parcels

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  • Spray olive oil
  • 1/2 onion, finely diced
  • 2 cloves of garlic, finely diced
  • Tinned black beans, drained (as per 2 times the protein portion on your plan)
  • 250g Barker’s mushroom and red wine sauce
  • 1-2 mushrooms, diced
  • 1/4 broccoli head, chopped
  • Handful of spinach
  • Salt and pepper to taste
  • Filo pastry (use double your dry weight pasta portion)



Preheat the oven to 180°C. Heat a non-stick pan over medium-high heat and add spray oil. Add onion and once it starts to sweat, add garlic. Add beans and fry for a further 3 minutes. Add sauce and veggies, continue to simmer until veggies are soft. Season.

This recipe can be made as a pie or folded into parcels.

Bake until the pastry is golden.


Serves 2