Photo: Sherman Kwan
Estimated Nutrition (whole recipe, rough)
1034
Calories
31g
Protein
35g
Fat
151g
Carbs
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 |
| Oat | 1/2 cup dry (40g) | 154 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Red Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Spelt | not in our table | 0 |
| Rapeseed Oil | 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
- 250g oat flakes (or raw spelt flour)
- 250g tofu
- 1 (or more) carrot (s)
- 1 (or more) paprika (s) (may substitute with red bell peppers , sweet peppers )
- 1 (or more) onion (s)
- Margarine
- Rapeseed oil or other vegetable oil
- Soy sauce
- Mustard
- Catsup
- garlic
- pepper
- Soy lecithin powder
Directions
1
Combine the oat flakes and tofu with some water to make the base. You might want to add lecithin powder as an emulsifier.
2
Mash carrot, paprika, and onion. If you prefer larger pieces you can also cut some of it instead.
3
Add a spoon of margarine and/or a spoon of rapeseed oil.
4
Add mustard, catsup, garlic, and pepper to taste.
Recipe sourced from
wikibooks