Tunisian brik

Tunisian Brik

Serves 4

  • 2 medium sweet potatoes

  • 1½ teaspoons coriander seeds

  • 2 dried red chillies

  • ½ teaspoon ground cinnamon, plus a little extra

  • sea salt

  • freshly ground black pepper

  • 2 spring onions, trimmed and finely chopped

  • 1 large free-range egg, beaten

  • 150 g butter

  • 6 sheets filo pastry

  • 1 red onion, finely sliced

  • 1 bunch fresh watercress

  • 1 bunch fresh mint, leaves picked

  • 1 bunch fresh flat-leaf parsley, leaves picked

  • 4 tablespoons fat-free natural yoghurt

  • 3 lemons, 1 juiced, 2 cut in half

  • extra virgin olive oil

  • 1 pinch ground cumin

Preheat your oven to 200°C/400°F/gas 6. Wash the sweet potatoes and bake them, in their skins, in the preheated oven until cooked and soft. Allow to cool (leaving the oven on), then peel and mash them.



Bash up 1 teaspoon of the coriander seeds and the chillies in a pestle and mortar. Stir with the cinnamon into the mashed sweet potato and season well. Fold the spring onions and beaten egg into the mashed potato.



Gently melt the butter in a pan. Bash up the remaining coriander seeds. Brush a sheet of filo with some melted butter and sprinkle with a pinch of ground cinnamon and a little of the ground coriander. Cover with the second sheet, and brush and sprinkle as before. Repeat for the third sheet. With a sharp knife, cut the stacked filo sheets into two 15cm squares.



Working quickly to prevent the pastry from drying, do the same with the remaining filo sheets. You should now have four squares of filo. Place a generous tablespoon of the sweet potato mixture in the centre of each square and spread out slightly. Brush the edges of each square with water and fold in half, corner to corner, to make a triangle. Press down at the edges to seal. Brush both sides of each triangle with the rest of the melted butter, place on a baking tray and bake in the preheated oven until light brown - this will take about 10 minutes.



Mix the red onion with the watercress, mint and parsley. Mix the yoghurt with the lemon juice, a lug of olive oil and the cumin. Dress the salad with the yoghurt dressing and serve with the hot filo briks and the lemon halves.

Nutritional Information

Tunisian brik

Spiced vegetable pastry parcels with a quick salad

0 foodies cooked this
A twist on the delicious North African dish, this brik recipe is easy to whip up and super tasty
Serves 4
1h 20m (plus cooling time)
Not too tricky
Method

This is my twist on a North African classic. Filo pastry is cheap and fun to play with - just remember to work quickly with it before the sheets start to dry out.

Preheat your oven to 200°C/400°F/gas 6. Wash the sweet potatoes and bake them, in their skins, in the preheated oven until cooked and soft. Allow to cool (leaving the oven on), then peel and mash them.

Bash up 1 teaspoon of the coriander seeds and the chillies in a pestle and mortar. Stir with the cinnamon into the mashed sweet potato and season well. Fold the spring onions and beaten egg into the mashed potato.

Gently melt the butter in a pan. Bash up the remaining coriander seeds. Brush a sheet of filo with some melted butter and sprinkle with a pinch of ground cinnamon and a little of the ground coriander. Cover with the second sheet, and brush and sprinkle as before. Repeat for the third sheet. With a sharp knife, cut the stacked filo sheets into two 15cm squares.

Working quickly to prevent the pastry from drying, do the same with the remaining filo sheets. You should now have four squares of filo. Place a generous tablespoon of the sweet potato mixture in the centre of each square and spread out slightly. Brush the edges of each square with water and fold in half, corner to corner, to make a triangle. Press down at the edges to seal. Brush both sides of each triangle with the rest of the melted butter, place on a baking tray and bake in the preheated oven until light brown - this will take about 10 minutes.

Mix the red onion with the watercress, mint and parsley. Mix the yoghurt with the lemon juice, a lug of olive oil and the cumin. Dress the salad with the yoghurt dressing and serve with the hot filo briks and the lemon halves.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 765
    38%
  • Carbs 23.8g
    9%
  • Sugar 22.7g 25%
  • Fat 40.8g 58%
  • Saturates 21.6g 108%
  • Protein 12.1g 27%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 2 medium sweet potatoes

  • 1½ teaspoons coriander seeds

  • 2 dried red chillies

  • ½ teaspoon ground cinnamon, plus a little extra

  • sea salt

  • freshly ground black pepper

  • 2 spring onions, trimmed and finely chopped

  • 1 large free-range egg, beaten

  • 150 g butter

  • 6 sheets filo pastry

  • 1 red onion, finely sliced

  • 1 bunch fresh watercress

  • 1 bunch fresh mint, leaves picked

  • 1 bunch fresh flat-leaf parsley, leaves picked

  • 4 tablespoons fat-free natural yoghurt

  • 3 lemons, 1 juiced, 2 cut in half

  • extra virgin olive oil

  • 1 pinch ground cumin