Estimated Nutrition (whole recipe, rough)
Counts 8 of 10 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Sunflower | 1 oz (28g) hulled | 165 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Pea | 1/2 cup (72g) | 62 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Sunflower Oil | not in our table | 0 |
| Water | 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
- =
- 112 2/3 grams chick peas (dried) or
- 300 grams chick peas (canned)
- 7 1/2 ml lemon juice
- ground black pepper
- 2 1/2 ml sunflower oil
- 125 grams mushrooms
- 12 1/2 grams sunflower margerine
- 12 1/2 grams wholemeal flour
- 150 ml water
- 12 1/2 grams soy cheese
- 12 1/2 grams breadcrumbs
- =
Directions
Notes: either butter beans or chick peas can be used in this recipe. Preparation: slice the mushrooms and grate the cheese. Soak the dried chickp peas/butter beans as instructed on the packet. Drain, and cook in a pan of unsalted boiling water fgor 40-50 minutes or until tender. If using canned beans, just drain. Put the beans in a large greased ovenproof dish. Add the lemon juice and black pepper. Heat the oil in a pan and fry the mushrooms, then add to the dish. Heat the margerine in a non-stick saucepan and add the flour. Cook for 2 minutes over a low heat, stirring, then slowly add the water to make a puring sauce. Pour over the chick peas/butter beans and mushrooms. Sprinkle with cheese and breadcrumbs. Cook in the oven at 180c/350f/gm4 for 25 minutes