• low fat 0.36g 0.36%
  • low sat fat 0.10g 0.10%
  • low salt 66.75mg 0.07%
  • low sugar 3.65g 3.65%
*As guideline of daily recommended intake per 100g

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Ingredients:

Tomato Sauce

Cooking method:

  1. Pre-heat oven at 220°C.
  2. Cook pumpkin in a little water with cinnamon till soft.
  3. Blanch spinach leaves, discarding stalks. Drain and pat dry.
  4. Place filo sheets on bread board or bench.
  5. Spoon layer of cooked pumpkin on filo, leaving 1cm around edges. Sprinkle with cumin.
  6. Spread spinach on top.
  7. Add layer of carrots.
  8. Place zucchini on top and sprinkle with pepper.
  9. Roll firmly from the top, ensuring join will be under strudel.
  10. Lightly spray with oil and sprinkle with poppy seeds.
  11. Bake at 220°C for 25 minutes.
  12. Serve sliced diagonally with fresh tomato sauce.

Tomato Sauce:

  1. Place garlic, onion, tomatoes and sugar in saucepan and cook over medium heat till soft.
  2. Puree and season with pepper and chilli to taste.
  3. Serve with strudel.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
308.70g
100.00g
Energy (kJ)
612.06kJ
198.27kJ
Protein (g)
5.98g
1.94g
Total fat (g)
1.12g
0.36g
- Saturated fat (g)
0.31g
0.10g
- Polyunsaturated fat (g)
0.26g
0.08g
- Monounsaturated fat (g)
0.20g
0.06g
Cholesterol (mg)
0.00mg
0.00mg
Carbohydrate-available (g)
24.87g
8.06g
CarbohydrateSE (g)
24.79g
8.03g
- Sugars (g)
11.27g
3.65g
Water (g)
264.31g
85.62g
Dietary fibre (g)
5.90g
1.91g
Thiamin (mg)
0.16mg
0.05mg
Riboflavin (mg)
0.14mg
0.05mg
Niacin (mg)
2.03mg
0.66mg
Niacin equivalents (mg)
3.22mg
1.04mg
Vitamin C (mg)
34.36mg
11.13mg
Total folate (ug)
75.16ug
24.35ug
Total vitamin A equivalents (ug)
1830.66ug
593.02ug
Retinol (ug)
0.41ug
0.13ug
Beta carotene equivalents (ug)
10947.00ug
3546.16ug
Sodium (mg)
206.04mg
66.75mg
Potassium (mg)
804.56mg
260.63mg
Magnesium (mg)
49.73mg
16.11mg
Calcium (mg)
89.88mg
29.11mg
Phosphorus (mg)
122.49mg
39.68mg
Iron (mg)
2.35mg
0.76mg
Zinc (mg)
0.74mg
0.24mg

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