- 1 red bell pepper
- 1 yellow bell pepper
- 1 green bell pepper
- 1 onion
- 1 carrot
- 200 g champignon mushrooms, medium sized
- 1 clove of garlic
- 10 olives
- 5 sun dried tomatoes
- grated zest of 1 lemon
- 1 teaspoon breadcrumbs
- 50 g olive oil
- 30 g pine nuts, toasted
- 10 basil leaves
- ¼ bunch parsley
- 4-5 sprigs thyme, only the leaves
- 5 sheets of phyllo dough
- 50 g nutritional yeast, optional
Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.
Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.
Dairy Free Diet
Excludes foods such as milk, yoghurt, cheese and their by-products.
Egg Free Diet
It is usually followed when someone is allergic to this food.
Nuts Free Diet
It is usually followed when someone is allergic to nuts.
Low in Sugars Diet
Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.
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- Preheat oven to 180* C (350* F) Fan.
For the filling
- Place a pan over medium to high heat and let it get hot.
- Finely chop the onion and garlic.
- Thinly slice the mushrooms.
- Add 1 tablespoon of olive oil to the hot pan.
- Add the vegetables and sauté for 3-4 minutes. You want the pan to be hot so that the vegetables sauté and not boil. Do not stir often so that they don’t release their juices.
- Cut the carrot and bell peppers into thin strips.
- Drain the onion, garlic and mushrooms so that they release all of their moisture. You don’t want any moisture in them so that the phyllo dough doesn’t become soggy.
- Place the pan back over heat and add 1-2 tablespoons olive oil.
- Add the carrot and bell peppers.
- Sauté for 3-4 minutes, drain and set aside.
For the strudel
- Spread the phyllo dough sheets on a clean working surface.
- Finely chop all of the aromatics and mix to create a herb mixture.
- Drizzle one sheet of phyllo dough with olive oil, add 2 tablespoons of the herb mixture and cover with another sheet of phyllo.
- Repeat the same process with the rest of the sheets of phyllo dough.
- Transfer all of the vegetables to a bowl.
- Add the rest of the aromatics, salt, pepper, pine nuts, olives, breadcrumbs (to soak up any moisture), nutritional yeast, sun dried tomatoes (chopped into small pieces) and the lemon zest. Mix with a spoon to create the filling.
- Add the filling over the sheets of phyllo and spread it evenly over the entire surface, leaving a 2 cm border all around.
- Drizzle with 1 tablespoon of olive oil and seal the edges from the shorter sides and the longer side that is across from us.
- Start rolling from the longer side that is directly in front of you to create a log.
- Brush a baking pan with some olive oil.
- Transfer strudel to baking pan, seam side down so that it doesn’t unroll while baking.
- Bake for 30-40 minutes on the high rack, until golden.
- When ready, remove from oven and allow it to cool for 15-20 minutes.
- Cut into slices with a serrated knife and serve.
Nutrition information per portion
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.
*To calculate nutritional table data, we use software by