Estimated Nutrition (whole recipe, rough)
Counts 13 of 15 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Sunflower Seed | 1 oz (28g) hulled | 165 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Sage | 1 tsp ground (0.7g) | 2 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Kelp | 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
- =
- 1 cup diced onions
- 5 diced mushrooms
- 2 cloves garlic, minced
- splash of olive oil
- 1 cup of raw sunflower seeds, ground
- 1/2 cup flour
- 1/2 cup nutritional yeast
- 2 tsp dried basil
- 1 tsp salt
- 1 tsp dried thyme
- 1/2 tsp dried sage
- 1/4 tsp kelp powder
- 1 1/2 cups water
- 3 tbsp soy sauce
- 1 cup grated potatoes
- 1/3 cup olive oil
- 1 habinero pepper, minced
- =
Directions
Preheat oven to 350. Saute onions, mushrooms and garlic in oil on medium-high heat until tender. In a large bowl, combine ground sunflower seeds, flour, yeast, basil, salt, thyme, sage and kelp. Add the water, soy sauce, potatoes and oil and stir together. Stir in the sauteed vegetables and pepper and mix well. Spoon mixture into a lightly oiled 9" pie plate. Bake for 45 minutes, or until center is browned. Chill thoroughly before serving.