Harissa Tuna Bean Parcels

4 of your 7 a Day 

Crispy phyllo parcels celebrating the combo of creamy beans, tuna, harissa and sweet dried apricots 

Serves 2 | Prep 20 minutes | Cook 30 Minutes

Eat Yourself Healthy: Food to change your life Jamie Oliver

 INGREDIENTS

• 1 x 15-oz can of cannellini beans

• 1 x 5-oz can of tuna in spring water

• 6 to 8 dried apricots

• 1 lemon

• 1 tablespoon harissa paste, plus extra to serve

• 4 sheets of phyllo pastry

• 1 large carrot

• ½ an English cucumber

• 2 sprigs of mint

• 2 tablespoons plain yogurt

DIRECTIONS 

1. Preheat the oven to 400 degrees F. Drain the beans and tuna, add to a bowl and roughly mash. Finely chop and add the apricots, finely grate in the lemon zest, add the harissa and a pinch of black pepper, then scrunch and mix it all up together well and divide into 2 equal portions. 

2. Lay out 2 sheets of phyllo on a clean work surface with the short ends facing you. Spritz with olive oil, then lay the remaining 2 sheetrs on top. Place half the filling at the base of each, fold in the sides, then fold up into parcels. Space evenly on an oil-spritzed baking sheet, spritz the tops with oil, and bake for 30 minutes, or until golden and crispy. 

3. Meanwhile peel the carrot, then thinly slice by hand with good knife skills or a vegetable peeler. Run a fork down the length of the cucumber, then very thinly slice. Thinly slice and add the mint leaves, leaving the baby ones whole. Toss with lemon juice, season to perfection and divide between your plates.  Place the golden phyllo parcels on top, dollop on the yogurt, and ripple in a little extra harissa, to serve. 

AIR FRYER IT

Cook in air fryer for 15 minutes at 400 degrees F or until golden and crispy working in batches if needed.

Reprinted with permission from Eat Yourself Healthy by Jamie Oliver copyright 2025 Flatiron Books

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