Mediterranean Red Pepper and Feta Filo Pie – Store Cupboard Supper:

Last Updated on March 9, 2024

Red Pepper Filo Pie with Ponti Zero Oil Range:

I have a bit of a fetish for those little jars of preserved vegetables that you can buy from the deli counter so I jumped at the chance when I was asked to create a recipe to use some of the Ponti range.  Life is now much easier with online shopping and home delivery.  You can buy them online from Ocado who have helpfully created the Ciao Gusto Italian Deli to bring together some of my own favourites with a few newer ingredients that I hadn’t come across before.

And, as I’m trying to lose weight again right now, following the 5:2 diet, I was delighted to find that the Ponti selection included a few of their special range of zero oil vegetables.  Peppers, mushrooms, tomatoes and artichokes – each with around half the calories of the preserved in oil version and perfect if you are trying to lose weight.  You can (and I do) eat them straight from the jar as a kind of antipasti.  The peppers, for instance, come in their own sweetish juice while the artichokes are grilled and seasoned with lemon and pepper.  Delicious.  They work really well as a pasta sauce too, or to top a risotto.  But to really showcase the vegetables, why not try this filo pie.

It’s the sort of thing that will take you just a few minutes to put together, then 20 minutes in a preheated oven.  And, it’s a light, healthy supper dish with around 200 calories for a quarter portion.  I made mine up with a handful of baby spinach and half a jar each of the peppers and artichokes.  That, with 80 grams of feta cheese (or any other soft cheese – you could use ricotta or even splurge with mozzarella for a luscious higher calorie version).

I don’t make my own filo – this takes 3 or 4 sheets of shop bought pre-rolled pastry. All you need to do is line your baking dish with some silicon paper, then layer in the filo, brushing each sheet lightly with olive oil. Then, it’s just a question of picking your veg and crumbling in the cheese before seasoning and popping in the oven to bake.

Here’s the printable recipe:

5 from 4 votes

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Red Pepper and Feta Filo Tart

Prep Time

8 mins

Cook Time

20 mins

Total Time

28 mins

 

A simple store-cupboard supper of Red Pepper and Feta Filo Tart takes less than 30 minutes to make from ingredients you'll already have in your larder and fridge.

Course: Main Course, Supper

Cuisine: Mediterranean

Keyword: diet, Feta, healthy, low-calorie, Red Pepper, Store-cupboard

Servings: 4

Calories: 200 kcal

Author: Fiona Maclean

Ingredients

• 1 tbsp olive oil
• 3 sheets pre-rolled filo pastry
• 1/2 jar Ponti zero oil grilled peppers
• 1/2 jar Ponti zero oil artichoke in lemon and pepper
• 1 handful baby spinach or rocket
• 1 onion finely chopped
• 80 g feta cheese
• 1 clove garlic

Instructions

1. Pre-heat the oven to 220C

2. Gently soften the onion and garlic in a teaspoon of the olive oil.  If you want, add a teaspoon of dried herbs (oregano for example) at this point

3. Line a baking tray or pie dish with silicone paper

4. Lay the first sheet of filo on top and brush lightly with olive oil

5. Lay the second sheet on top, brush with oil again then top with the third sheet

6. Brush around the edges with any remaining oil.  Spread the onion mixture over the pastry

7. Finely slice the peppers and artichokes

8. Spread the spinach over the pastry base and top with peppers and artichokes

9. Crumble the feta onto the tart and season with a little black pepper.  If you like, you can roll the edges of the pastry down.  Leaving them will give a crispier result.

10. Bake in the oven for 20 minutes until the edges of the tart are golden brown.

11. Allow to rest for 5 minutes - serve warm

Nutrition Facts

Red Pepper and Feta Filo Tart

Amount Per Serving

Calories 200

* Percent Daily Values are based on a 2000 calorie diet.

I don’t think this needs much beyond a simple green salad.  Next time, I’m going to work with the Ponti grilled mushrooms which look quite delicious.  And, to keep with the Italian theme, I’m going to serve it with an Italian version of a French 75 – that’s a cocktail of Italian gin, prosecco, lemon and rosemary.

Oh and while this isn’t vegan, it is vegetarian, so perfect if you are trying to cut down on meat.

Disclosure:  I have been paid for the ingredients needed to create this recipe.  All content is editorially given

Looking for more low-calorie healthy recipes?  How about this Greeek Sea Bream stuffed with Yoghurt?