Middle EasternBaked goods

Golden Garden Mutabaq

Three crisp puff-pastry mutabaq-inspired parcels filled with white beans, tofu, spinach, sun-dried tomato and olives, with sharp lemon-tahini yogurt.

Eat nowMake-aheadContains gluten, sesame, soy
Hands-on22 minTotal time45 minEnergy750 kcalProtein35g
Recipe details
PortableLightKitchen projectFreezer-friendly

Equipment: Oven, Hob

Keep chilled after cooking

Golden Garden Mutabaq
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Filling

Finish

Now we make

Method

Do the night before

  1. 1
    Defrost 140g cooked white beans overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

22 min hands-on 45 min altogether
  1. 2
    Heat the oven to 210Β°C fan and line a tray. Put 80g spinach in a dry frying pan, stir just until wilted, then squeeze it very dry and chop it
    πŸ– 4 min
  2. 3
    Return the pan to medium heat. Crumble in 80g firm tofu, add 1 clove garlic and cook for 2 minutes. Roughly crush half the white beans, then add all the beans with 1 tbsp tomato paste, 15g sundried tomato, 20g olives, Β½ tsp cumin, Β½ tsp sumac and the spinach. Cook for 3-4 minutes until the filling is cohesive and dry enough to mound, then spread it on a plate to cool
    πŸ– 7 min
  3. 4
    Roll 70g plant-based puff pastry 2-3mm thick, then trim it into 3 equal squares. Divide the cooled filling between their centres, bring the four corners over it like envelopes and pinch every seam firmly closed. Turn seam-side down, brush lightly with water and press on half the 6g pumpkin seeds
    πŸ– 8 min
  4. 5
    Bake for 18-22 minutes until deeply golden, visibly layered and crisp underneath. Rest for 5 minutes so the filling settles
    πŸ– 1 minπŸ’€ 24 min unattended
  5. 6
    Stir 60g soy yogurt, 5g tahini and 15ml lemon juice into a loose sharp dip
    πŸ– 1 min
  6. 7
    Arrange the warm parcels in a loose fan with the dip alongside and scatter over the remaining pumpkin seeds.
    πŸ– 1 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

Explore full nutrition

Nutrition summary

At a glance

Higher inVitamin KFolateIron
Lower inVitamin ECholine

Worth noticing: Saturated Fat uses more than half of the daily limit in this portion.

Calories

750kcal

36%
Top contributors
Plant-Based Rough Puff Pastry Β· 34%White Beans Β· 19%Firm Tofu Β· 17%
19% cal

Protein

35.4g

56%
Top contributors
White Beans Β· 33%Firm Tofu Β· 29%Plant-Based Rough Puff Pastry Β· 11%
36% cal

Carbs

67.0g

Top contributors
White Beans Β· 41%Plant-Based Rough Puff Pastry Β· 31%Soy Yogurt Β· 6%
45% cal

Fat

37.8g

54%
Top contributors
Plant-Based Rough Puff Pastry Β· 39%Firm Tofu Β· 21%Sundried Tomato Β· 12%

Small numbers, big impact

Everyday essentials

Fibre22.67g
77%
Top contributors
White Beans Β· 65%Sundried Tomato Β· 8%Spinach Β· 8%
Vitamin B120.00ΞΌg
0%
Vitamin D0.78ΞΌg
5%
Top contributors
Soy Yogurt Β· 100%
Iodine0.00ΞΌg
0%
Iron16.11mg
89%
Top contributors
Sundried Tomato Β· 21%White Beans Β· 21%Firm Tofu Β· 14%
Zinc4.43mg
40%
Top contributors
White Beans Β· 33%Firm Tofu Β· 30%Pumpkin Seeds Β· 11%
Calcium605.71mg
61%
Top contributors
Firm Tofu Β· 46%White Beans Β· 16%Spinach Β· 13%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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