Tofu and aubergine peanut stew
A mild tomato stew with tofu, aubergine and a measured peanut sauce.
About 40 min · 500 kcal · 34 g protein per serving
Vegan
Lentil and spinach filo pie
Lentils, spinach and tofu inside a lightly crisp filo pie.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the filling is dry enough not to soak the base
- Confirm the bake time
- Photograph the finished pie
- Time
- About 55 min
- estimated
- Serves
- 2
- see below
- Energy
- 405 kcal
- per serving
- Protein
- 29 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains gluten, soya. Check the labels on packaged ingredients:
- filo pastry. Filo can contain soya; check the packet.
Cooking steps
Warm half the oil in a wide pan over medium heat and cook the onion for 5 minutes.
Add the spinach and stir until it wilts, then the lentils, tofu and cumin. Cook for 5 to 8 minutes, until the pan looks dry rather than wet.
Let the filling cool for 10 minutes. Heat the oven to 190°C / 375°F (170°C fan).
Brush a small dish with oil and line it with filo sheets, brushing each one, letting the edges hang over. Add the filling and fold the overhanging pastry back over the top.
Brush with the last of the oil and bake for 25 to 30 minutes, until golden and crisp.
Cooked when: 74°C / 165°F, steaming hot throughout. A food thermometer is the reliable way to tell.
The useful detail
Cool the filling briefly before assembling. Hot filling melts the oil out of the pastry before it reaches the oven, and the base never crisps.
Make it work for you
One serving is Half the pie. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Feta instead of tofu, if you are not vegan
Saltier and sharper. Use about 100 g.
Per serving: about 5 kcal more, about 8 g less protein, about 3 g more fat.
Allergens: Adds milk; removes soya.
Red lentils cooked down instead of tinned
Cook 80 g of dry red lentils until soft and dry. Nutrition is not recalculated for this swap.
Chard instead of spinach
Cook the stalks first, then the leaves. Nutrition is not recalculated.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A vegan pie where lentils and tofu together carry the protein, and the filo keeps the fat lower than a shortcrust pie would.
| Energy | 405 kcal |
|---|---|
| Protein | 29 g |
| Fat | 15 g |
| of which saturates | 2 g |
| Carbohydrate | 44 g |
| of which sugars | not calculated |
| Fibre | 13 g |
| Sodium | 220 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| onion | 60 g | FDC 170000Onions, raw | 24 kcal | 0.7 g |
| spinach | 150 g | FDC 168462Spinach, raw | 35 kcal | 4.3 g |
| cooked lentils | 200 g | FDC 172421Lentils, mature seeds, cooked, boiled, without salt | 232 kcal | 18.0 g |
| firm tofu | 180 g | FDC 172475Tofu, raw, firm, prepared with calcium sulfate | 259 kcal | 31.1 g |
| ground cumin | 1 g | FDC 170923Spices, cumin seedFoodData Central records cumin seed; ground cumin is the same seed, milled. | 4 kcal | 0.2 g |
| filo pastry | 60 g | FDC 172791Phyllo dough | 179 kcal | 4.3 g |
| Whole recipe | Divided by 2 | 813 kcal | 58.5 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. The pastry softens overnight.
- In the freezer
- Freezing keeps food safe indefinitely; the texture is best if it is eaten sooner rather than later.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Tempeh and pearl barley stuffed cabbage
Soft cabbage rolls with tempeh, barley and tomato sauce.
About 1 hr 15 min · 480 kcal · 31 g protein per serving
Vegan