Mediterranean Diet Beef and Vegetable Pastie
Embark on a culinary adventure with our Mediterranean Diet Beef and Vegetable Pastie, where wholesome ingredients and bold flavors come together in an irresistibly flaky package. This nutrient-packed recipe features a savory filling of lean ground beef, vibrant vegetables like zucchini, red bell pepper, and carrot, and the satisfying heartiness of chickpeas, all perfectly seasoned with oregano, basil, and a hint of cumin. Wrapped in wholesome whole wheat pastry dough and golden-brushed with an egg wash, these pasties bake to crispy perfection in just 30 minutes. Ideal for a healthy lunch, dinner, or on-the-go snack, this Mediterranean-inspired dish is as nutritious as it is delicious. A perfect balance of protein, fiber, and classic Mediterranean flavors, it’s sure to become a family favorite!
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Recipe Information
Ingredients
- 250 grams lean ground beef
- 2 tablespoons olive oil
- 1 medium, chopped onion
- 2 minced garlic cloves
- 1 medium, diced red bell pepper
- 1 medium, diced zucchini
- 1 medium, grated carrot
- 150 grams, drained and rinsed canned chickpeas
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon cumin powder
- 2 tablespoons tomato paste
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 500 grams whole wheat pastry dough
- 1 beaten, for egg wash egg
Instructions
Preheat oven to 200°C (390°F).
In a large skillet, heat olive oil over medium heat. Add chopped onion and cook until translucent, about 5 minutes.
Add minced garlic and cook for an additional 1 minute until fragrant.
Increase the heat to medium-high and add lean ground beef to the skillet. Brown the beef, breaking it up with a wooden spoon, for about 5-7 minutes.
Add the diced red bell pepper, zucchini, and grated carrot to the beef mixture and cook for another 5 minutes until vegetables are slightly softened.
Stir in the drained chickpeas, dried oregano, dried basil, cumin powder, tomato paste, salt, and black pepper. Cook, stirring occasionally, for another 5 minutes.
Remove the skillet from heat and let the filling cool slightly.
Roll out the whole wheat pastry dough on a floured surface until it is about 1/8-inch thick. Cut the dough into four equal squares or circles, depending on your preference.
Place a quarter of the beef and vegetable filling onto one half of each pastry piece, leaving a small border around the edges.
Fold the other half of the pastry over the filling to form a pastie. Press the edges with a fork to seal.
Brush the top of each pastie with the beaten egg to give it a shiny finish.
Place the pasties on a baking sheet lined with parchment paper and bake in the preheated oven for 25-30 minutes, or until the pastry is golden brown and cooked through.
Let cool slightly before serving. Enjoy your Mediterranean Diet Beef and Vegetable Pastie!
Nutrition Facts
Calories |
2594 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 107.1 g | 137% | |
| Saturated Fat | 24.7 g | 123% | |
| Polyunsaturated Fat | 4.5 g | ||
| Cholesterol | 351 mg | 117% | |
| Sodium | 5816 mg | 253% | |
| Total Carbohydrate | 299.8 g | 109% | |
| Dietary Fiber | 46.1 g | 165% | |
| Total Sugars | 44.9 g | ||
| Protein | 111.6 g | 223% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 327 mg | 25% | |
| Iron | 23.5 mg | 131% | |
| Potassium | 2555 mg | 54% | |
*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.
