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Veggie Lifafa Recipe

Writer's picture: FibonacciMDFibonacciMD

Lifafa: Spinach, Mushroom, Feta Rolls

Creative Cooking for the Health-Conscious Gourmet


Low-Calorie | Low-Fat | Low-Cholesterol | Low-Carb


Healthy Lifafa Recipe

This vegetarian middle eastern style finger food can be served as an appetizer or with a vegetable as a meal.



Ingredients:

  • 4 sheets of frozen phyllo dough

  • 1 tsp olive oil

  • 2 shallots, thinly sliced

  • 1 clove garlic, diced

  • ¾ cup diced cremini mushrooms

  • ¾ cup cooked chopped spinach

  • ½ tsp salt

  • ½ tsp black pepper

  • ½ tsp cardamom

  • ½ tsp cinnamon

  • ½ cup chopped pistachios

  • ¾ cup crumbled feta

  • 3 tbsp butter


Instructions

  1. Thaw phyllo and cover with a damp towel to keep from drying out

  2. Preheat oven to 350°F and prepare baking sheet with cooking spray or parchment paper


For filling

  1. Heat olive oil in fry pan on medium heat, add sliced shallots and sauté until soft, about 3 minutes, add garlic and cook for another minute

  2. Add diced mushrooms, cook for 3-4 minutes until soft

  3. Stir in salt, pepper, cardamon and cinnamon

  4. Mix in chopped spinach and heat through

  5. Turn down heat and gently stir in feta and pistachios


To assemble rolls

  1. Melt butter and paint onto a rectangle of phyllo, top with another rectangle and butter until you have 3 layers.

  2. Add 2 tbsp filling to lower end of the buttered phyllo stack, fold end over filling, fold in sides and roll

  3. Repeat process to make 12 rolls

  4. Place on prepared baking sheet and bake for 12-15 minutes, until golden brown

  5. Drizzle with pomegranate molasses or serve with tzatziki dipping sauce


Editor's Note- this recipe is appropriate for a low calorie, low fat, low cholesterol, and low carb lacto-vegetarian dietary regimen.


Nutritional Information

Makes 12 rolls

Nutrients in a serving of 3 rolls: Calories 80, Total Fat 5g, Saturated Fat 1.6g, Cholesterol 5.0 mg, Total Carbohydrate 7g, Dietary fiber 1.3g, Protein 2g, Potassium 150mg, Sodium 240mg


Chef and Author:

Medically Reviewed by FibonacciMD editors.






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