Zucchini Tempeh Pastry Cups (Vegan)

Sharon Palmer

Papery thin filo dough is the perfect easy solution for bundling up veggie goodness in this super easy, fabulously delicious recipe for Zucchini Tempeh Pastry Cups. Just spray the layers of dough with olive oil, slice the pastry into squares, fit the pastry into muffin tins, and fill them up with a delicious Italian-seasoned zucchini, onion, pepper, tomato and tempeh filling, then pop the whole thing in the oven until golden brown. These handheld treats are delicious for parties, brunch, or a special meal. Plus, they are packed with plant protein compliments of the fermented soy food tempeh. You can find pre-seasoned tempeh at many stores, or make it yourself with my recipe for roasted tempeh.

Step-By-Step Guide

Spray sheets of filo dough with olive oil and layer them into a stack of 10 sheets.
Slice stack of filo dough sheets into 3 columns and 4 rows to create 12 squares. Place firmly in muffin tin to form cups. Bake at 375 F for 7 minutes.
Sauté onions, garlic, zucchini and Italian seasoning.
Add sliced tempeh and sun-dried tomatoes to sauté mixture.
Drain and slice roasted peppers, adding to sauté mixture.
Fill pastry cups with sauté mixture and bake for an additional 10 minutes.
Sprinkle with pine nuts and bake until golden brown.

 

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Zucchini Tempeh Pastry Cups (Vegan)


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  • Author: The Plant-Powered Dietitian
  • Prep Time: 20 minutes
  • Cook Time: 23 minutes
  • Total Time: 33 minutes
  • Yield: 12 servings 1x

Description

Create easy savory cups of goodness using filo dough, and an Italian sauté of onions, zucchini, herbs, and tempeh.


Scale

Ingredients

Pastry:

  • 10 sheets of filo dough, prepared (frozen, thawed)
  • Olive oil spray

Filling:

Garnish:


Instructions

  1. To make pastry: Place one sheet of filo dough on a clean surface. Spray with olive oil. Place another sheet of filo dough on top, in a neat stack, and spray with olive oil. Repeat layers until you add the tenth and final layer of filo dough—do not spray with olive oil. With a pizza cutter or sharp knife, slice the stack of dough into 3 long vertical columns and then 4 horizontal rows, to make 12 squares of dough.
  2. Preheat oven to 375 F. Spray a 12 count, medium-sized muffin tin with olive oil spray and place a square of stacked filo dough into the center of each cavity, pressing into the bowl of the muffin tin to create a cup. Repeat to make 12 dough cups.
  3. Place muffin tin in the oven and bake for 7 minutes, just until slightly firm. Remove from oven.
  4. While pastry is baking in the muffin tins, make the filling. Heat 1 tablespoon olive oil in a large sauté pan or skillet and sauté onion, garlic, zucchini, and Italian seasoning blend for 6 minutes. Add tempeh, peppers, and sun-dried tomatoes, and cook for an additional 4 minutes. Remove from heat.
  5. Fill the muffin tin pastry cups with filling, heaping it up and pressing it into each pastry cup. Divide filling among the 12 pastry cups.
  6. Return the filled pastry cups back to the oven and continue to bake at 375 F for 10 minutes. Sprinkle tops of the pastry cups with pine nuts and return to oven to bake for an additional 3-5 minutes, until golden brown.
  7. Remove and serve immediately. May also serve at room temperature.

  • Category: Entree
  • Cuisine: American

Nutrition

  • Serving Size: 1 serving
  • Calories: 124
  • Sugar: 2 g
  • Sodium: 256 mg
  • Fat: 4 g
  • Saturated Fat: 0 g
  • Carbohydrates: 17 g
  • Fiber: 2 g
  • Protein: 4 g

Keywords: vegan entree, vegan dinner, savory dinner cups

For other plant-based entrees, check out:

Mini Curried Lentil Wellingtons
Veggie Shepherd’s Pie
Cauliflower Spinach Lasagna

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