Spinach triangles
Preparation time:
Recipe highlights Serves: 4
- Good source of folate, iron
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Egg free
- Vegetarian
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Ingredients
- 1 bunch spinach, stalks removed, washed well and drained
1/2 cup spring onions, sliced
250 g ricotta cheese, low-fat
nutmeg, pinch
1/2 cup parsley, chopped
12 sheets filo pastry
2 teaspoons olive oil
2 teaspoons butter, or poly/monounsaturated margarine
1 tablespoon sesame seeds
Cooking method
-
1. Shred spinach and steam or microwave until tender. Cool and squeeze as dry as possible.
2. Combine spinach with spring onions, ricotta, nutmeg and parsley.
3. Fold one sheet of pastry in half lengthwise, place one spoonful of spinach mixture in one corner and fold over to form a triangle. Continue folding to end of pastry. Repeat with remaining pastry and spinach mixture.
4. Place triangles on a non-stick baking tray.
5. Heat oil and butter and brush over tops of pastry triangles. Sprinkle with sesame seeds and bake in a moderate oven (180ºC/350ºF) for about 30 minutes or until brown and crisp. Serve hot.
Notes: This is a lower-fat version of an old favourite.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 174.00g | 100.00g |
| Energy (kJ) | 926.20kJ | 532.30kJ |
| Protein (g) | 10.92g | 6.28g |
| Total fat (g) | 9.96g | 5.72g |
| - Saturated fat (g) | 4.38g | 2.52g |
| - Polyunsaturated fat (g) | 1.25g | 0.72g |
| - Monounsaturated fat (g) | 3.63g | 2.08g |
| Cholesterol (mg) | 25.92mg | 14.89mg |
| Carbohydrate-available (g) | 20.29g | 11.66g |
| CarbohydrateSE (g) | 20.29g | 11.66g |
| - Sugars (g) | 2.42g | 1.39g |
| Water (g) | 124.84g | 71.75g |
| Dietary fibre (g) | 3.42g | 1.97g |
| Thiamin (mg) | 0.15mg | 0.09mg |
| Riboflavin (mg) | 0.24mg | 0.14mg |
| Niacin (mg) | 0.96mg | 0.55mg |
| Niacin equivalents (mg) | 3.45mg | 1.98mg |
| Vitamin C (mg) | 27.74mg | 15.94mg |
| Total folate (ug) | 92.77ug | 53.32ug |
| Total vitamin A equivalents (ug) | 385.23ug | 221.39ug |
| Retinol (ug) | 51.59ug | 29.65ug |
| Beta carotene equivalents (ug) | 1982.61ug | 1139.43ug |
| Sodium (mg) | 364.41mg | 209.43mg |
| Potassium (mg) | 567.96mg | 326.42mg |
| Magnesium (mg) | 73.25mg | 42.10mg |
| Calcium (mg) | 181.21mg | 104.14mg |
| Phosphorus (mg) | 207.04mg | 118.99mg |
| Iron (mg) | 3.39mg | 1.95mg |
| Zinc (mg) | 1.20mg | 0.69mg |
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Source: The Good Gut Cookbook
This recipe was orginally published as:
Spinach triangles
Recipe publication date on: 06/24/2003
Last reviewed on: 22/08/2014
