Makes 16 mini pasties (2 pasties per serve)

• 1 medium sized onion, small dice

• 1 carrot, small dice

• 2 stalks celery, small dice

• 1 large potato, small dice

• 4 cloves garlic, finely diced

• ¼ bunch thyme

• 1 tablespoon olive oil

• 100g cheddar cheese grated

• 2 tablespoons Dijon mustard

• ¼ bunch parsley, finely chopped

• 1 egg, beaten

• 4 sheets puff pastry

• poppy seeds / sesame seeds to garnish

Make the filling:

1. In a medium pot over a medium heat, sauté onion for 2-3 minutes or until onion becomes translucent. Add carrots, celery and potatoes and cook for 2-3 minuets or until veg is starting to become tender. Add garlic and thyme and cook for a further 2-3 minuets or until garlic is fragrant. Remove from heat and allow to cool completely.

2. Once veggies are cooled, remove thyme stems and add cheese, Dijon & parsley. Gently mix till combine.

Make the pasties:

1. Pre-heat oven to 200 (180 fan forced) and line a baking tray with baking paper

2. Cut 16 rounds from the puff pastry using a 12cm bowl as a guide.

3. Using a pastry brush, paint egg over the pastry round.

4. Using a tablespoon, place approximately 1.5-2 tablespoons of mixture in the middle of the circle, and fold bottom half of pastry over mix and crimp pastry edges together with you fingers or alternatively crimp with a fork. Repeat for all pastry rounds.

5. Once all pasties are made, paint the tops with egg once again and sprinkle sesame and/or poppy seeds to garnish.

6. Place on baking tray and back for 25-30 minuets or until pastry is golden. Alternatively, place pasties in a container with baking paper between layers and freeze.

7. Serve with your favourite tomato relish!

Snapshot!

Each serve of these herby veggie pasties (2 per serve) provides 2072 kJ of energy with 11.4 g protein — a modest boost alongside the hearty carbs. Total fat sits at 26.5 g, made up of 10.6 g saturated fat from puff pastry and cheese, plus plenty of heart-friendlier fats (10.3 g MUFA and 2.6 g PUFA). Carbohydrates come in at 51 g, with 14.3 g sugars mainly from the veg and pastry, supported by a solid 6.5 g fibre from the veggie mix. Sodium is on the moderate–high side at 649 mg, while potassium (414 mg) and phosphorus (172 mg) remain at moderate levels.

What it means on the plate

These pasties are a comforting, carb-rich dish with a good dose of veg hidden inside. They’re filling, fibre-friendly, and delicious, but higher in saturated fat and sodium thanks to the puff pastry and cheese. Great as an occasional main or hearty snack, especially when paired with a fresh salad.

Food group balance → Mostly grains + fat, with a little veg boost

• Grains: 1.8 serves (pastry).

• Vegetables: 0.7 serves (potato, carrot, celery, onion).

• Protein foods: 0.1 serves. (cheese & seeds)

• Dairy: 0.3 serves. (cheese)

CWJ Takeaway

These herby veggie pasties are comfort food made fun! Hearty, golden, and perfect with relish. They shine when balanced with a big salad to add freshness and extra veg.