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Ingredients
US|METRIC
4 SERVINGS
- 1/4 cup diced red onion
- 1/4 cup red bell pepper (diced)
- 1/3 cup diced mushrooms (finely)
- 1 1/2 cloves garlic (fresh)
- 1 Tbsp. extra-virgin olive oil (plus a few more tablespoons for pan-frying.)
- 1/3 cup chickpeas (cooked, I used canned.)
- 1/3 cup green beans (finely diced, I used the frozen kind, thawed.)
- 1/2 cup quick oats
- 1/4 cup black olives (diced)
- 2 Tbsp. artichoke hearts (diced, I used the canned variety.)
- 2 Tbsp. panko bread crumbs
- 1 Tbsp. cornstarch (I use organic/non-GMO.)
- 1 Tbsp. fresh parsley (minced)
- 1/2 tsp. paprika
- 1/4 tsp. celery seed
- 1/4 tsp. ground sage
- 1 tsp. nutritional yeast flakes
- 1 pinch salt (or to taste)
- 1 pinch ground cayenne pepper (optional)
- 2 Tbsp. gluten flour (a.k.a. vital wheat gluten)
- 3 Tbsp. water
- 1/2 tsp. soy sauce (or Bragg's liquid aminos)
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NutritionView More
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150Calories
Sodium
Fat
Carbs
Fiber
Potassium
Calories150Calories from Fat50 |
% DAILY VALUE |
Total Fat6g9% |
Saturated Fat0.5g3% |
Trans Fat |
Cholesterol |
Sodium260mg11% |
Potassium200mg6% |
Protein4g |
Calories from Fat50 |
% DAILY VALUE |
Total Carbohydrate21g7% |
Dietary Fiber4g16% |
Sugars2g |
Vitamin A15% |
Vitamin C30% |
Calcium4% |
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.
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