Estimated Nutrition (whole recipe, rough)
Counts 16 of 17 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 16 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Sunflower Seed | 1 oz (28g) hulled | 165 |
| Cashew | 1 oz (28g / ~18 nuts) | 157 |
| Vegetable | 1 tbsp (14g) | 120 |
| Butter | 1 tbsp (14g) | 102 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Walnut | 1 walnut half (4g) | 26 |
| Carrot | 1 medium (61g) | 25 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Capsicum | 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 cups of nuts - any variety - try a mixture of walnuts, macademias, and cashews
- 1/4 cup sunflower seeds
- 1 loaf of bread (for crumbing)
- 2 tablespoons butter
- 5 eggs
- Vegetables
- 5 carrots (or 3 cups when chopped)
- 2 onions
- 2 cups of mushrooms - any variety - try a mixture of two different types such as portobello and shitake
- 1/4 cup capsicum (green pepper)
- one bunch of celery (or 1 1/2 cups when chopped)
- Herbs and seasoning
- 1/2 teaspoon salt
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1/2 teaspoon pepper
Directions
A food processor is strongly recommended as a lot of chopping is involved!
Chop the mushrooms and celery.
Finely chop the onion and green pepper.
Chop the nuts
Peel and grate the carrots.
Beat the eggs
Create the breadcrumbs by adding torn up slices of wholemeal bread to the food processor. You can use stale bread or you can dry the bread out a little in a low temperature oven.
Grease 2 loaf tins and line them with baking paper.