Veggie Bean Strudel
Crispy, flaky, and packed with wholesome goodness, this Veggie Bean Strudel is a showstopping plant-based dish that's bursting with bold, smoky flavors. A medley of fresh vegetables—like zucchini, carrots, and red bell peppers—teams up with protein-rich black beans and kidney beans, spiced with smoked paprika, cumin, and oregano for a vibrant filling. Wrapped in golden puff pastry and optionally garnished with sesame seeds, this strudel is as visually impressive as it is delicious. Perfect for weeknight dinners or as a crowd-pleasing centerpiece, this easy-to-make recipe is ready in under an hour and pairs beautifully with a fresh salad or your favorite dipping sauce. Enjoy a hearty, nutrient-packed meal that will delight vegetarians and omnivores alike!
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Recipe Information
Ingredients
- 1 sheet puff pastry sheet
- 2 tablespoons olive oil
- 1 medium yellow onion, finely diced
- 2 cloves garlic cloves, minced
- 1 medium carrot, peeled and diced
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 1 cup canned black beans, drained and rinsed
- 1 cup canned kidney beans, drained and rinsed
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon tomato paste
- 2 tablespoons fresh parsley, chopped
- 1 large egg, beaten (for egg wash, optional)
- 1 tablespoon sesame seeds (optional for garnish)
Instructions
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
Heat olive oil in a large skillet over medium heat. Add the diced onion and sauté for 3-4 minutes until it turns translucent.
Add the minced garlic, diced carrot, red bell pepper, and zucchini to the skillet. Cook for another 5-6 minutes, stirring occasionally, until the vegetables begin to soften.
Stir in the black beans, kidney beans, smoked paprika, ground cumin, dried oregano, salt, and black pepper. Cook for an additional 2-3 minutes to allow the flavors to meld together.
Add the tomato paste and mix well to coat the vegetables and beans. Remove the skillet from the heat and stir in the chopped parsley. Allow the filling to cool slightly.
Roll out the puff pastry sheet on a lightly floured surface to remove any creases. Transfer it to the prepared baking sheet.
Spoon the vegetable and bean filling down the center of the puff pastry, leaving a 1.5-inch border around all sides.
Fold the sides of the puff pastry over the filling, overlapping slightly, and seal the edges by pressing gently. If desired, you can crimp the edges with a fork for a decorative touch.
Brush the top of the strudel with the beaten egg for a golden finish, and sprinkle with sesame seeds if using.
Bake in the preheated oven for 25-30 minutes, or until the puff pastry is golden brown and flaky.
Remove the strudel from the oven and let it cool for 5 minutes before slicing and serving. Enjoy!
Nutrition Facts
Calories |
195 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.8 g | 11% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 31 mg | 10% | |
| Sodium | 331 mg | 14% | |
| Total Carbohydrate | 23.3 g | 8% | |
| Dietary Fiber | 6.4 g | 23% | |
| Total Sugars | 3.9 g | ||
| Protein | 7.8 g | 16% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 76 mg | 6% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 498 mg | 11% | |
*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.
