Mediterranean Diet Beef and Vegetable Pastie

Transport your taste buds to the sun-soaked Mediterranean with this wholesome and hearty Mediterranean Diet Beef and Vegetable Pastie. Packed with lean ground beef, an array of vibrant vegetables like red bell pepper, zucchini, and carrot, and protein-rich chickpeas, this recipe combines nutrition with incredible flavor. A hint of aromatic oregano, basil, and cumin adds a Mediterranean flair to the rich filling, all encased in a flaky, golden whole wheat pastry crust. Perfect for meal prepping or a delicious hand-held dinner, these pasties are baked to perfection and finished with a glossy egg wash for irresistible appeal. Ready in just over an hour, this dish is a wonderful choice for fans of the Mediterranean diet looking for a satisfyingly savory twist on a classic comfort food.

Nutriscore Rating: 72/100

Prep Time:30 mins

Cook Time:40 mins

Total Time:70 mins

Servings: 4

Ingredients

• 250 grams lean ground beef
• 2 tablespoons olive oil
• 1 medium, chopped onion
• 2 minced garlic cloves
• 1 medium, diced red bell pepper
• 1 medium, diced zucchini
• 1 medium, grated carrot
• 150 grams, drained and rinsed canned chickpeas
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon cumin powder
• 2 tablespoons tomato paste
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 500 grams whole wheat pastry dough
• 1 beaten, for egg wash egg

Directions

Step 1

Preheat oven to 200°C (390°F).

Step 2

In a large skillet, heat olive oil over medium heat. Add chopped onion and cook until translucent, about 5 minutes.

Step 3

Add minced garlic and cook for an additional 1 minute until fragrant.

Step 4

Increase the heat to medium-high and add lean ground beef to the skillet. Brown the beef, breaking it up with a wooden spoon, for about 5-7 minutes.

Step 5

Add the diced red bell pepper, zucchini, and grated carrot to the beef mixture and cook for another 5 minutes until vegetables are slightly softened.

Step 6

Stir in the drained chickpeas, dried oregano, dried basil, cumin powder, tomato paste, salt, and black pepper. Cook, stirring occasionally, for another 5 minutes.

Step 7

Remove the skillet from heat and let the filling cool slightly.

Step 8

Roll out the whole wheat pastry dough on a floured surface until it is about 1/8-inch thick. Cut the dough into four equal squares or circles, depending on your preference.

Step 9

Place a quarter of the beef and vegetable filling onto one half of each pastry piece, leaving a small border around the edges.

Step 10

Fold the other half of the pastry over the filling to form a pastie. Press the edges with a fork to seal.

Step 11

Brush the top of each pastie with the beaten egg to give it a shiny finish.

Step 12

Place the pasties on a baking sheet lined with parchment paper and bake in the preheated oven for 25-30 minutes, or until the pastry is golden brown and cooked through.

Step 13

Let cool slightly before serving. Enjoy your Mediterranean Diet Beef and Vegetable Pastie!

Nutrition Facts

Serving size	(1550.5g)

Amount per serving	% Daily Value*
Calories	2593.8

Total Fat 107.1g	0%
Saturated Fat 24.7g	0%
Polyunsaturated Fat 4.5g
Cholesterol 350.9mg	0%
Sodium 5815.7mg	0%
Total Carbohydrate 299.8g	0%
Dietary Fiber 46.1g	0%
Total Sugars 44.9g
Protein 111.6g	0%

Vitamin D 48IU	0%
Calcium 326.6mg	0%
Iron 23.5mg	0%
Potassium 2555.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.9%

Protein: 17.1%

Carbs: 46.0%