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Side view of cheese and onion pasties with cauliflower on top of parchment paper.
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Cheese and Onion Cauliflower Pasties

Simple to make cheese and onion pasties with a healthy twist in the form of cauliflower. These pasties contain a moderate amount of cheese and are bursting with flavour and veggie goodness.
Course Lunch
Cuisine International
Prep Time 10 minutes
Cook Time 25 minutes
Chilling the pasties 15 minutes
Total Time 50 minutes
Servings 4 pasties
Calories 439kcal
Author Monika Dabrowski

Equipment

  • Large baking tray
  • Food processor

Ingredients

  • 11.29 ounces puff pastry regular or low fat, see Notes
  • 3.53 ounces cauliflower florets finely chopped
  • ½ cup mature cheddar loosely packed, coarsely grated, 1.76oz
  • 1 medium/small onion finely chopped
  • 1 tablespoon olive oil
  • 1 small egg lightly beaten, or 1 tbsp milk
  • Fine sea salt and pepper to taste
US Customary - Metric

Instructions

  • Remove the puff pastry from the fridge 30 minutes before making the pasties.
    In a pan heat up the oil, add the onion and saute gently for about 10 minutes until softened and golden, stirring often. Remove from the heat and set aside to cool completely.
  • In a blender combine the cauliflower, onion (once cooled), cheese and a little seasoning.
    Pulse until the ingredients are thoroughly mixed and the filling mixture starts coming together. Do not overmix. Adjust the seasoning if needed.
  • Unroll the pastry and cut into 4 rectangles by pressing down with a knife (not going back and forth as this may tear the pastry). If you aren’t using ready rolled pastry roll out your dough on a lightly floured surface until about 3 mm thick.  Place a quarter of the filling in one end of each pastry piece, away from the edges and flatten a little. 
  • Brush the edges with a little egg wash (or milk), bring the other end of the rectangle over the filling and press the edges together to form a pasty, then press down again along the edges using a fork. Make a few steam holes by lightly scoring a pattern on top of each pasty (straight lines, arrows, crosses etc). Place the pasties on top of a tray lined with parchment paper and refrigerate for 15 minutes. Meanwhile preheat the oven to 400 F/ 200 C/ gas mark 6 (fan 200 C/gas mark 6).
  • Remove from the fridge, brush with the egg wash (or milk) and bake in the centre of the oven for 25 minutes or until golden brown.
    Remove from the oven, leave to cool for 5 minutes (minimum) and serve.

Notes

  • Do not overmix the filling It should be sticky and still with some texture, not mushy.
  • Remove the pastry from the fridge 30 minutes before making the pasties.
  • *You can use ready rolled pastry (I have as it’s quick) or a block of pastry. If using frozen pastry defrost it first (following the packet instructions) then make the pasties.
  • When cutting the pastry press down firmly with a knife (do not slice back and forth as that may tear the pastry). Alternatively use a pizza cutter.
  • Serving suggestions: Delicious hot or cold, served with a crispy salad.
  • Refrigerate for up to 2 days.
  • Not suitable for freezing.

Nutrition

Serving: 1serving | Calories: 439kcal | Carbohydrates: 40g | Protein: 11g | Fat: 29g | Saturated Fat: 9g | Cholesterol: 44mg | Sodium: 300mg | Potassium: 179mg | Fiber: 2g | Sugar: 2g | Vitamin A: 85IU | Vitamin C: 14mg | Calcium: 78mg | Iron: 2mg