Photo: Mike Kenneally
Estimated Nutrition (whole recipe, rough)
979
Calories
31g
Protein
19g
Fat
173g
Carbs
Counts 10 of 13 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Oat | 1/2 cup dry (40g) | 154 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Kidney Bean | 1/2 cup canned (128g) drained | 112 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Bean | not in our table | 0 |
| Spelt | not in our table | 0 |
| Taco | 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
- 250 g mashed beans (white beans or kidney beans )
- 150 g oat flakes
- 150 g raw spelt flour
- vegetable oil
- Optional: Salt Garlic Pepper Herbs and spices Seasoning mix ( corn flour , salt , chili , onion , garlic , paprika , sodium glutamate ) (e.g., Mexican Taco Seasoning Mix)
- Salt
- Garlic
- Pepper
- Herbs and spices
- Seasoning mix ( corn flour , salt , chili , onion , garlic , paprika , sodium glutamate ) (e.g., Mexican Taco Seasoning Mix)
Directions
1
Take oat flakes, raw spelt, beans and some water and oil for the base substance.
2
Mash the beans and mix the ingredients.
3
Add the optional ingredients to taste.
Recipe sourced from
wikibooks