Pumpkin, feta and rice pie

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Prep: 20 min
Cook: 45 min


  • Spray oil
  • 500 grams pumpkin peeled and cut into 2cm cubes
  • 2 zucchinis grated
  • 1 onion diced
  • 1 bunch dill
  • 8 eggs
  • 250 grams packet instant basmati or brown rice
  • 250 grams feta cheese crumbled
  • 6 sheets of filo pastry


  1. Preheat oven to 180 degrees. Grease a medium sized tart or quiche tin with spray oil.
  2. Steam cubed pumpkin in the microwave, or boil until the pieces are soft and tender.  
  3. Squeeze excess moisture out of the grated zucchini.
  4. Add pumpkin, zucchini, onion, dill, and beaten eggs to a mixing bowl.
  5. Stir through instant rice and crumbled feta cheese. Season with pepper.
  6. Using about 6 sheets of filo pastry, line the quiche tin so that all sides are well covered. Spray with olive oil in between layers of pastry. Use a fork and pierce holes all over the base of the pastry. Any overhanging filo can be trimmed later.
  7.  Pour egg mixture into the filo lined tin and sprinkle with remaining feta, dill and spring onions. Using wet fingers, fold in excess filo to resemble a crust
  8. Bake for 45 minutes or until the egg is set and pumpkin is tender.

Serves in 1 portion

  • Vegetables1.5
  • Cereals1
  • Lean meat or Alternatives0.5
  • Dairy1

What was swapped?

Filo pastry is a lower fat alternative to puff or shortcrust pastry.

Basmati rice has a lower GI than regular long grain rice and is a good choice for longer lasting energy.

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