Dietitian’s Corner – Lentil, roast pumpkin and ricotta open pies

Serves 4

Time to make: 55 mins (Hands-on time: 15 mins, Cooking time: 40 mins)

High fibre Vegetarian


  • 1 medium red capsicum, seeded, diced
  • 1 medium red onion, peeled, cut into thin wedges
  • 1 teaspoon Moroccan seasoning
  • Olive oil spray
  • 200g punnet grape tomatoes, halved
  • 400g can no-added-salt lentils, rinsed, drained
  • 1/2 cup (115g) reduced-fat ricotta
  • 2 tablespoons chopped flat-leaf parsley
  • 4 reduced-fat short-crust pastry sheets, just thawed
  • 1 egg white, lightly beaten


Step 1. Preheat oven to 200°C. Line 2 large baking trays with baking paper. Place pumpkin, capsicum and onion on one of the prepared trays. Sprinkle veg with Moroccan seasoning and spray with olive oil. Roast veg for 25 minutes, or until tender; set aside to slightly cool.

Step 2. Place roast veg, tomato, lentils, ricotta and parsley in a large bowl; stir gently to combine filling and season with cracked black pepper.

Step 3. Cut an 18cm circle from each pastry sheet. Brush pastry rounds with egg white. Place one-quarter of the filling in the centre of each round, leaving a 3cm border. Fold up each pastry border to enclose filling, leaving pie tops open.

Step 4. Put pies on the other prepared tray. Bake for 15 minutes, or until pastry is crisp and golden.

Nutrition info

Kilojoules 2,070kj

Calories 495 cal

Protein 18.7g

Total fat 18.6g

Saturated fat 10.6g

Carbohydrates 58.7g

Sugars 11.5g

Dietary fibre 8.5g

Sodium 565mg

Calcium 131mg

Iron 3.3mg

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