Bean Phyllo Triangles

Bean Phyllo Triangles

Source: ontariobeans.ca

Yield: 24

Nutrition (1 Triangle)

Calories 106;
Protein 3 g;
Total Fat 5 g;
Saturated Fat 2.5 g;
Trans Fat 0.2 g;
Cholesterol 11 mg;
Carbohydrates 12.2 g;
Dietary Fibre 0.9 g;
Sugars 0.4 g;
Sodium 209 mg;
Vitamin A 49 RE;
Vitamin C 1 mg;
Calcium 41 mg;
Iron 0.9 mg;
Qty.Ingredient
1 cupDrained & rinsed canned white pea/navy beans OR cooked white pea/navy beans *250 mL
1/2small yellow onion, diced1/2
1clove garlic, minced1
2 cupsfresh baby spinach500 mL
1tbspcanola oil **15 mL
1 cupfeta cheese, crumbled250 mL
salt and pepper, to taste
1/2lemon1/2
1 pkgphyllo pastry, thawed1 pkg
1/4 cupbutter, melted60 mL

Prep Time: 20 min.
Cook Time: 30 min.

Directions:

  1. Add oil to a large skillet over medium-high heat. When oil starts to shimmer add onion and cook 2-3 minutes, or until translucent. Add garlic; cook another 1 minute. Reduce heat to medium and add spinach. Cook, stirring frequently, until spinach wilts. Add navy beans, stir to combine and remove from heat. Let cool slightly, 10-15 minutes, before stirring in crumbled feta, juice from ½ lemon, and salt and pepper
  2. Roll out package of thawed phyllo and place on a tray; cover with a damp cloth to prevent it from drying out. Take one sheet of phyllo and lay it onto a clean, dry surface with the shortest side toward you. Brush with a light coating of melted butter. Place second sheet on top. Brush with another light coating of melted butter. Repeat until you have layered three sheets of phyllo. Cut the pastry lengthwise into 4 even strips, approx. 2.5 inches wide. Take a heaping tablespoon of bean, spinach, feta mixture and place it 1 inch from the bottom of each strip. Fold the corner of the phyllo and fold it over diagonally, creating a triangle. Continue to fold the triangle over on itself until you have a neat encased triangle.
  3. Place triangles on parchment lined baking sheet and brush the tops with butter. Bake in 375ºF (190ºC) oven for 10-15 minutes or until golden brown. Cool slightly before serving.

**To soak and cook dry beans:

Soak dry beans:
Use 3 cups (750 mL) of water for each cup (250 mL) of sorted and rinsed beans.

Combine beans and water in a large bowl. Let stand overnight. Drain. Then cook the beans by following step 2.

To cook soaked beans:
Use 3 cups (750 mL) water for every cup (250 mL) of soaked beans.

In a large saucepan, combine soaked beans and water. Cover and bring to a full boil. Reduce heat and simmer until fork tender, about 45 to 60 minutes. Drain.

Visit Ontario Bean Growers for additional methods of soaking and cooking dry beans. http://ontariobeans.on.ca/how-to-cook/

**Smoke Point Chart

http://canolaeatwell.com/health-nutrition/smoke-point/

Canola is a very stable oil that doesn’t break down at high temperatures, so it’s ideal for sautéing, stir-frying, deep-frying, and other high-heat applications. Its smoke point – the temperature at which it begins to smoke and degrade – is one of the highest of all cooking oils at 468 °F. That’s well above ideal deep-frying temperatures (365-375 °F). Click here to view the smoke point chart.