Phyllo Cup Salad
MEGA BLOGGING MARATHON -SEPT 2017
THEME: PROTEIN RICH DISHES
RECIPE: PHYLLO CUP SALAD
Phyllo Cup Salad is a fun and innovative way of serving an appetizer or starter. While, one can choose any filling of their choice, I have used mung bean sprouts, enoki mushrooms, spring onion and carrots as a salad filling. And as the dressing have used homemade Peanut Sauce.
One can easily add cooked tofu, meat, seafood or other vegetables to make this delicious and fun salad.
Mega Blogging Marathon
This is a group where enthusiastic food bloggers have come together to prepare protein rich dishes in 30 days. I’ve opted to share vegetarian protein rich dishes. Today is Day 20th. My star ingredients for the protein are sprouted mung or moong beans and enoki mushrooms. A bit comes also from the peanut butter used for the sauce.
Protein sources in this recipe are bean sprouts, mushrooms, peanut butter, soy sauce
By no means am I claiming or supporting any sort of fad diet that are the latest craze in the fitness world. I’m just trying to include non meat non fish dishes from which you can get your protein source.
Benefits of Mung Sprouts
- Not only are they much richer in Vitamin C and flavonoid but are rich in folate, iron, protein. In fact 1 cup of sprouts provides 3g of protein.
- They are low in calories.
- Is an excellent source of dietary fibre.
- Mung Beans are versatile, add them to soups, salads, in stir fries, sandwiches, as stuffing for parathas, etc.
- Raw sprouted mung beans have a nutty taste so one can enjoy them on their own. Just add some salt, pepper and a drizzle of lemon juice.
What Are Enoki Mushrooms?
Enoki Mushrooms are long thin stemmed mushrooms with tiny tops.They are mostly sold in bunches and look so pretty. Generally used in Chinese, Japanese or Korean cuisines, they are a rich source of fibre and protein.
Enoki mushrooms can be consumed raw or cooked. Also known as Lily Mushrooms or Golden Needle Mushrooms, they have a mild, nutty and slightly fruity flavour. They tend to be a bit chewy and crunchy at the same time.
Some More Recipes With Mung/Moong Sprouts
- Sprouted Moong Paratha– mung beans are sprouted at home and used as a stuffing for flatbread. Ideal protein rich and filling breakfast option.
- Sprouted Moong Salad – perfect salad to enjoy during the hot summer. Here too the moong is sprouted at home and consumed raw. I love adding boiled potato and pineapple to it.
- Sprouted Moth and Spinach Pudla – moth is another bean that is similar to mung beans. Sprouted ones are ground with spinach and lentil. A bit of chickpea flour is used to make the pancake batter.
- Moong Paniyaram – is a hot snack enjoyed for breakfast or for tea. I have added sprouted moong beans to the batter.
- Chinese Bhel– an IndoChinese snack, where I have added moong sprouts to create a lip smacking, spicy and sweet snack.
- Misal Pav– sprouted moong or moth beans are cooked into a spicy curry and enjoyed with bread. Misal is a famous Maharashtrian Dish.
- Xiao Mi Zhou – is a Chinese breakfast soup made from foxtail millet and mung sprouts.
Phyllo Cup Salad
Well, must admit, initially I was planning to just mix the salad ingredients and serve it in a bowl. The phyllo pastry in the fridge was drying up. So I thought if I can serve Phyllo Cheesecake Cups then why not a salad. I am so glad I served the salad in baked phyllo cups as hubby and my son really enjoyed them. Baking phyllo cups is not complicated at all.
As I mentioned above, add any filling of your choice. If the filling is wet, add it just before serving so that the cups don’t get all soggy.
Ingredients Required For Phyllo Cup Salad
Generally available in supermarkets. Will definitely get it from any Middle Eastern Grocery Store. Not available readily in India or Kenya. When working with phyllo pastry make sure you keep it covered under a damp cloth as it tends to dry up very quickly. I used half a box or you need 5 sheets. Use a sharp knife or pizza cutter to cut them into squares measuring about 4X4 inches. Cut at least 3-5 sheets together. Using one is difficult to handle and too thin.
I have used ready made bean sprouts which are available in most supermarkets or green grocers. If you use home sprouted beans, then you may need to steam or stir fry them a bit. Having said that, I like eating raw home sprouted mung.
If you don’t find them at your local supermarket then you will find them at any Chinese, Korean or Japanese store. Can replace Enoki mushrooms with any other mushrooms of your choice. Chop them and stir fry them. Chop off the root part completely. Wipe the mushrooms gently with a damp cloth to remove any soil. Separate the mushrooms slowly. I used a handful of them for this recipe.
- OIl – any oil for greasing the muffin cups.
- Spring Onion – chop both the white and green parts.
- Carrot – peel and grate
- Peanut Butter – crunchy or smooth. I used crunchy one. Can use homemade peanut butter.
- Sriracha Sauce – or any chilli sauce of your choice. Add according to your taste.
- Soy Sauce – I used dark soy sauce
- Lime Juice – best to use fresh. If you don’t have lime use lemon.
- Salt – add according to your taste
- Sesame Seed Oil – if you don’t have any then use any oil like peanut, avocado or olive oil.
- Honey or Maple Syrup – I have used maple syrup.
- Ginger – fresh ginger, peeled and minced.
- Garlic – peeled and minced.
PHYLLO CUP SALAD
FOR THE CUPS:
- ½ box phyllo pastry or 5 sheets
- some oil for greasing
FOR THE SALAD:
- 1 cup mung sprouts moong sprouts
- ¼ cup chopped spring onion
- handful enoki mushrooms
- 1 medium carrot shredded
FOR THE PEANUT SAUCE:
- ¼ cup crunchy peanut butter
- 2 tbsp lime juice
- ½ tsp ginger paste
- ½ tsp garlic paste
- 1 tbsp soy sauce
- ¼ tsp salt
- 1 tbsp Sriracha sauce
- 1 tbsp sesame oil
- 1 tbsp maple syrup/honey
BAKING THE PHYLLO PASTRY CUPS:
- Preheat the oven to 180°C.
- Grease a muffin tray lightly with some oil.
- Cut the phyllo pastry into squares (5 layers together) about 4"X4".
- Place each square into the muffin cups, and fold and adjust them so they fit well in each cup.
- Bake for 15 minutes or till the cups begin to turn light brown.
- Take the phyllo cups out of the muffin tray gently and let them cool on a wire rack.
PREPARATION OF THE PEANUT SAUCE:
- Mix all the ingredients in a bowl or jar. Adjust the taste according to your liking.
PREPARATION OF THE SALAD:
- Mix the bean sprouts, enoki mushrooms, spring onion and shredded carrot in a bowl.
- Very gently fill the cups with the salad. Be careful not to break the cups.
- Top it with the sauce and serve.
- I used ready made bean sprouts but you may use home sprouted beans. Steam them slightly or leave them raw.
- Add vegetables, meat, seafood of your choice to make the salad.
- I leave the sauce a bit thick so that the cups don't become soggy.
- Use ready made phyllo cups if you get them. Can use also ready made thin tart shells.
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