Estimated Nutrition (whole recipe, rough)
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Tahini | 1 tbsp (15g) | 89 |
| Wheat Bread | 1 slice (30g) white | 79 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Celery | 1 stalk (40g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
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
- =
- 1 tablespoon oil
- 2 garlic cloves, diced
- 1 onion, diced
- 1 carrot, diced
- 1 red bell pepper, diced
- 1 celery stick, diced
- 2 tablespoons tamari
- 2 pounds tofu, mashed
- 4 slices whole wheat bread
- 1 tablespoon oil
- 1 tablespoon tamari
- 1/2 teaspoon garlic powder
- 5 tablespoons nutritional yeast
- 1/2 cup tahini
- 1/2 teaspoon basil
- 1/2 teaspoon oregano
- 1/2 teaspoon turmeric
- =
Directions
Heat oil in a skillet. Add garlic, onion, pepper, carrot and celery. Season with the 1 tablespoon tamari. Cook until vegetables are tender. Remove from heat and put into a large mixing bowl. Add mashed tofu.
Cut bread into crouton size pieces and quick fry in remaining oil with remaining tamari, garlic powder and nutritional yeast. Add to tofu mixture. Add remaining ingredients. Mix well. Place in a well oiled casserole dish and press down very well. Bake at 350 degrees F for 35 minutes.
Allow to cool slightly, then turn out on a plate. Slice and serve. This is also excellent cold.