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21Ingredients
75Minutes
220Calories
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Ingredients
US|METRIC
10 SERVINGS
- 1 cup rolled oats (100 g)
- 1/2 cup almonds (walnuts or pecans, 75 g, see notes for nut-free option)
- 2 Tbsp. ground flax (14 g)
- 28 oz. chickpeas (drained and well-rinsed, 3 cups, 570 g)
- 2 Tbsp. soy sauce (or gluten-free tamari, 30 mL)
- 2 Tbsp. tomato sauce (or ketchup, 30 g)
- 1 white onion (small to medium-sized, diced, approx. 2 cups, 300 g)
- 2 rib celery (finely chopped, approx. 1/2 cup, 75 g)
- 2 large carrot (small or 1, diced, approx. 1 cup, 150 g)
- 1 cup cremini mushroom (or finely chopped white, optional, 90 g, about 6 small mushrooms)
- 3 cloves garlic (minced)
- 1/2 tsp. sea salt
- 1/2 tsp. black pepper
- 1 tsp. paprika (or smoked paprika)
- 1 tsp. onion powder
- 1 tsp. cumin
- 1/2 tsp. ground thyme
- 1/4 tsp. cayenne pepper (optional)
- 1/3 cup tomato sauce (plain, or ketchup, 75 g)
- 2 Tbsp. maple syrup (40 g, if using ketchup reduce to 1 tbsp)
- 1 Tbsp. balsamic vinegar (15 mL)
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NutritionView More
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220Calories
Sodium
Fat
Carbs
Fiber
Potassium
Calories220Calories from Fat50 |
% DAILY VALUE |
Total Fat6g9% |
Saturated Fat0.5g3% |
Trans Fat |
Cholesterol0mg0% |
Sodium600mg25% |
Potassium440mg13% |
Protein9g |
Calories from Fat50 |
% DAILY VALUE |
Total Carbohydrate35g12% |
Dietary Fiber7g28% |
Sugars6g |
Vitamin A50% |
Vitamin C10% |
Calcium8% |
Iron10% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Notes
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