Low Sodium Veggie Puffs
Elevate snack time with these irresistible Low Sodium Veggie Puffs, a perfect blend of wholesome ingredients and vibrant flavors that cater to your health-conscious lifestyle. Made with whole wheat puff pastry sheets and packed with nutrient-rich veggies like carrots, zucchini, red bell pepper, and peas, these puffs deliver a guilt-free crunch without compromising on taste. A quick sauté of vegetables seasoned with ground black pepper and optional paprika brings out their natural sweetness, while unsalted vegetable broth ensures the filling stays low sodium yet deliciously moist. With a flaky golden pastry wrapped around each bite-size delight and an optional vegan egg wash alternative, these veggie puffs are ideal for serving at brunches, gatherings, or as a savory snack. Easy to prepare and baked to perfection in just 20 minutes, they’re a crowd-pleasing option for those seeking healthier comfort food!
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Recipe Information
Ingredients
- 2 sheets Whole wheat puff pastry sheets
- 1 medium Carrot
- 1 small Zucchini
- 0.5 Red bell pepper
- 0.5 cup Frozen peas
- 2 cloves Garlic
- 0.5 teaspoon Ground black pepper
- 0.25 teaspoon Paprika (optional for flavor)
- 1 Egg (for egg wash or use plant-based milk for vegan option)
- 1 tablespoon Olive oil
- 0.25 cup Unsalted vegetable broth
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Thaw the puff pastry sheets according to package instructions and set them aside.
Finely dice the carrot, zucchini, red bell pepper, and garlic.
Heat olive oil in a skillet over medium heat. Add the diced carrot and sauté for 2-3 minutes until slightly softened.
Add the zucchini, red bell pepper, peas, and garlic to the skillet. Cook for another 3-4 minutes, stirring occasionally.
Pour in the unsalted vegetable broth and let it simmer for 1-2 minutes until the veggies are tender and most of the liquid has evaporated.
Season the vegetable mixture with ground black pepper and paprika (if using). Remove from heat and let the mixture cool completely.
Roll out the thawed puff pastry sheets on a lightly floured surface. Cut each sheet into 9 equal squares.
Place a spoonful of the cooled vegetable filling in the center of each square. Fold the dough over the filling to form a triangle and press the edges with a fork to seal.
If using an egg wash, beat the egg and lightly brush it over the tops of the puffs. For a vegan option, brush with plant-based milk.
Transfer the veggie puffs to the prepared baking sheet, leaving enough space between each puff.
Bake for 18-20 minutes, or until the puffs are golden brown and flaky.
Remove from the oven and let cool for 5 minutes before serving. Enjoy warm or at room temperature!
Nutrition Facts
Calories |
767 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.0 g | 58% | |
| Saturated Fat | 14.0 g | 70% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 186 mg | 62% | |
| Sodium | 1834 mg | 80% | |
| Total Carbohydrate | 80.1 g | 29% | |
| Dietary Fiber | 13.0 g | 46% | |
| Total Sugars | 21.1 g | ||
| Protein | 19.0 g | 38% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 128 mg | 10% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 1010 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
