Pea, feta and quinoa spring rolls with roasted tomato nam prik

Serve these vegetarian phyllo dough canapés for a taste explosion with our delicious version of Nam Prik – a Thai chili paste. We’ve taken the traditional recipe and combined it with delicious oven-roasted tomatoes to create a sensational dipping sauce. These exquisite spring rolls are generously filled with fresh peas, flavorful feta cheese and healthy quinoa. Wrapped in a light and crispy filo dough, they offer a satisfying bite full of texture and flavor. These appetizing treats are guaranteed to impress your guests and leave them wanting more.

Ingredients

  • 50g quinoa
  • 200g frozen petits pois
  • 85g feta cheese, crumbled
  • small bunch of mint leaves, chopped
  • 3 spring onions, finely chopped
  • Zest and squeeze 1 lemon
  • 6 sheets of filo dough (270g pack)
  • 1 egg, beaten
  • Sunflower oil, for frying
  • 6 large tomatoes, halved
  • 4 tbsp extra virgin olive oil
  • 1 garlic clove, minced
  • ½ red chili, chopped
  • 2 tsp grated ginger
  • ½ bunch of coriander including stems, roughly chopped
  • ¼ bunch of mint leaves, roughly chopped
  • 1 tbsp lime juice
  • 1 tbsp tamarind paste
  • 1 tsp palm sugar

Preparation steps

  1. Preheat the oven to 160°C/140°C fan/gas 3.
  2. To make the nam prik, place the tomatoes cut side up on a baking sheet.
  3. Drizzle with 1 tablespoon olive oil, season and then roast for 1½-2 hours until semi-dried.
  4. Remove from the oven, allow to cool, then place in a food processor with the remaining ingredients and puree to a medium puree.
  5. Cook the quinoa in a pot of boiling salted water according to the package instructions.
  6. Transfer to a bowl and set aside to cool.
  7. Cook the peas in boiling water for 1 minute, then drain and rinse under cold water for a few minutes.
  8. Drain thoroughly, place in a food processor and process into a chunky puree.
  9. Add to the cooled quinoa along with the feta, mint, spring onions, lemon zest and juice.
  10. Mix well and season to taste, adding more lemon juice if necessary.
  11. Place a sheet of filo in front of you and cover the rest with a damp tea towel.
  12. Halve the filo widthwise to create two squares.
  13. With one corner facing you (so you’ll see a diamond shape rather than a square), spoon 2 tablespoons of the filling just below the center line and shape into a log.
  14. Brush the edges of the dough with egg, then fold in the two side corners.
  15. Holding your fingers at the corners, pull the bottom corner over the filling toward the center, then roll it up tightly toward the top corner.
  16. It is important to roll out the spring rolls as tightly as possible so that they cook evenly.
  17. Repeat the process with the remaining filo sheets and filling.
  18. Heat about 3cm of sunflower oil in a large skillet or wok and fry the spring rolls in batches for 2-3 minutes or until golden brown.
  19. Remove with a slotted spoon and drain on kitchen paper.
  20. Place the spring rolls on a plate and serve with the nam prik.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
166 11g 2g 13g 5g 2g 5g 0.4g

Equipment and tools

To make these Pea, Feta, and Quinoa Spring Rolls with Roasted Tomato Nam Prik, you will need the following equipment and tools:

  • sheet
  • frying pan
  • Sharp knife
  • dulcimer
  • grater
  • tablespoon
  • teaspoon
  • Pastry brush

Allergen information

This recipe contains the following allergens:

  • Dairy products (feta cheese)

Storage and leftovers

If you have leftovers of these Pea, Feta and Quinoa Spring Rolls with Roasted Tomato Nam Prik, you can store them in an airtight container in the refrigerator for up to 2 days. To reheat, fry them in a little sunflower oil until crispy and heated through.

Health Benefits of “Pea, Feta and Quinoa Spring Rolls with Roasted Tomatoes Nam Prik”

The Pea, Feta and Quinoa Spring Rolls with Roasted Tomato Nam Prik recipe not only offers a delicious blend of flavors but also comes with several health benefits. Let’s take a look at the nutritional benefits of the key ingredients:

1. Quinoa

Quinoa is a highly nutritious grain that is high in protein and gluten-free. It contains all nine essential amino acids, making it a complete source of protein for vegetarians and vegans. Additionally, quinoa is a great source of fiber, which aids digestion and helps maintain a healthy weight.

2. Peas

Peas are low in calories but full of essential nutrients. They are a good source of vitamins A, C, K and B complex vitamins such as folic acid. Peas also provide fiber, which supports healthy digestion and can prevent constipation.

3. Feta cheese

Feta cheese gives the spring rolls a creamy, spicy taste. Although feta cheese is high in sodium, it is also a good source of protein and calcium. Calcium is essential for maintaining healthy bones and teeth, while protein is necessary for muscle growth and repair.

4. Mint leaves

Mint leaves not only add freshness to the dish but also provide numerous health benefits. Known for its calming properties, mint can aid digestion and relieve indigestion or bloating. It is also a good source of vitamins A and C.

5. Tomatoes

Tomatoes are rich in antioxidants, particularly lycopene, which has been linked to a lower risk of certain cancers and heart disease. They are also a good source of vitamins A and C, potassium and fiber.

6. Olive oil

Extra virgin olive oil is a heart-healthy fat rich in monounsaturated fats and antioxidants. It has been linked to numerous health benefits, including reduced inflammation, improved heart health, and better cognitive function.

7. Ginger and Garlic

Ginger and garlic both have powerful anti-inflammatory and antioxidant properties. They can help strengthen the immune system, reduce the risk of chronic diseases and improve digestion.

8. Coriander

Coriander, also known as cilantro, is rich in antioxidants, vitamins A, C and K, and fiber. It may have anti-inflammatory and cholesterol-lowering effects.

By combining these nutritious ingredients, the Pea, Feta and Quinoa Spring Rolls with Roasted Tomatoes Nam Prik create a balanced and flavorful dish that not only satisfies the taste buds but also benefits your overall health.

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