Estimated Nutrition (whole recipe, rough)
Counts 15 of 17 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Peanut | 1 oz (28g) | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Celery Seed | 1 stalk (40g) | 6 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Soybean | not in our table | 0 |
| Bulgur | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2/3 cup soybeans cooked with
- 1/2 cup peanuts
- 1 1/3 cup bulgur uncooked
- 1 1/2 cup brown rice uncooked
- 3 tbl oil
- 2 x cloves garlic minced
- 1 x onion chopped
- 1 x green pepper chopped
- 1/4 lb mushrooms sliced
- 2 cup stewed tomatoes
- 1 tbl soy flour
- 3 tbl brewer's yeast
- 1 tsp oregano
- 1 tsp celery seeds ground
- 1 tsp salt
- 1 pch cayenne
- 1/2 cup sharp cheddar cheese grated
- =
Directions
Cook soybeans and peanuts together. Set aside.
Cook bulgur and brown rice together. Set aside.
Saute garlic, onion, green pepper, and mushrooms in oil. Add cooked soybeans and peanuts and saute until coated with oil.
Add remaining ingredients except cheese, and simmer 15 minutes or longer.
Serve over the mixed grains, with the cheese sprinkled on top.
Makes 8 servings.
This is a tasty, satisfying dish, though it may sound ordinary. Serve with a
spinach salad.