Mushroom, Soy Curl and Bean Filo Wraps

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The U.S. Thanksgiving had me thinking of Christmas and about what dishes I would serve our family to celebrate. We have our traditional dishes that I will post closer to the date, but it’s nice to have an arsenal of more ‘dressed up’ looking dishes.

I had a hankering for filo pastry and wanted to use up my Soy Curls, so I came up with this recipe that could be made for an everyday meal or saved for a celebration.

To me, filo, which is inherently vegan, is like a bright pink bow on the everyday. You can really take any dish and make it more spectacular by wrapping it up!

This recipe has the option to be oil free, with lots of flavour and texture. The soy curls (which are just one ingredient… soy), and the mushrooms, give it a meaty flavour. The beans and mustard, along with the onions and garlic, add a familiarity and wholesome flavour. Not feeling fancy? Don’t bother with the filo. Either way it makes a yummy main dish.

Soy curls can be found at your local health food store or natural grocery stores. They are boiled and dehydrated soybeans, so they are not a highly processed food like one might think. They come dried in a bag and need to be soaked for 10 minutes to rehydrate. Super simple. They would be great stir fried with some spices to add to pasta, stir-fries, lettuce wraps, salad or sandwich.

I know many people are cautious about soy, as the media hype can be misleading. If you are concerned about soy, please put your worries to rest. Soy has actually been found to be beneficial in helping reduce the incidence of cancer as well as positive when included in the diets of patients with breast cancer. For more information, read my heartfelt blog post about soy and breast cancer here. Links to science based information about soy are included.

Mushroom, Soy Curls and Beans in Filo Pastry

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Serves: 6 Prep Time: 45 minutes Cooking Time: 25-30 minutes 25-30 minutes

Nutrition facts: 200 calories 20 grams fat

Ingredients

• 5 cups white or cremini mushrooms, cut in 1/2 inch pieces
• 2 cups green beans, chopped into inch long pieces
• 1 1/2 cups dry soy curls (soaked in water for 10 minutes, then drained)
• 1 box of Filo pastry, thawed
• 3/4 cup veggie broth
• 1 medium onion, chopped
• 4 cloves garlic, diced
• 1/4 cup nutritional yeast
• 3 tablespoons rice vinegar
• 2 tablespoons dijon or grainy mustard
• 2 tablespoons whole wheat flour
• 1 teaspoon oregano
• 1/2 teaspoon garlic powder
• 1/4-1/2 teaspoon chili flakes (to match your spice level)
• 1/4 teaspoon salt
• 1/4 + teaspoon pepper

Instructions

1. Preheat oven to 375 degrees Fahrenheit.
2. Soak the soy curls in water for ten minutes, then drain. 
3. In a large frying pan, fry the onions in a bit of veggie broth until translucent.  Add the diced garlic, beans, mushrooms, oregano, chili flakes, pepper, and garlic powder.   Stir-fry for a few more minutes adding broth as needed so that the veggies do not stick to the pan.  
4. Push the contents of the frying pan up around the edges of the pan.  Fry the soy curls in a bit of broth in the center.  If you would like to use a teaspoon or so of oil here, go ahead. You can also add extra spices to the soy curls as they cook if you would like. Fry soy curls for about 5 minutes.
5. Next, add all remaining ingredients and the rest of the broth to the pan.  Stir often allowing the mixture to cook until ingredients are tender but not mushy and flavours have melded.  Taste test and add more spices as needed. 
6. Carefully open thawed filo pastry and stack either two or three sheets on top of each other and fold in half lengthwise.  Two sheets will work, but three sheets makes the wrapping a bit easier.  
7. Place between 1/2 and one cup of the mushroom mix onto the center of the pastry.  Fold like a parcel, tucking in the sides first and then folding the top and bottom toward each other, tucking the ends underneath.  
8. Place on a parchment paper lined baking sheet.  If you would like, brush the top with a tiny amount of olive oil and sprinkle with salt and pepper.  
9. Bake at 375 degrees Fahrenheit for 10-12 minutes until just slightly browned. 
10. Serve each person one parcel, or cut in half.

 

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Notes

The stuffing could be made ahead of time, then reheated and wrapped in filo and baked right before eating.