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Ingredients
US|METRIC
8 SERVINGS
- 2 tsp. olive oil
- 1 onion (medium, red or white, peeled and grated)
- 2 garlic cloves (crushed)
- 110 grams mushrooms (finely chopped)
- 60 grams cashews (or other nut of choice, or a mixture, ground medium fine)
- 60 grams wholemeal breadcrumbs (fresh, use GFalternative OR certified GF porridge oats instead if desired)
- 60 grams wholemeal flour (plus a little extra for coating OR GF flour)
- 2 tsp. soya flour (sieved gram flour, also called besan or chickpea flour OR, mixed to a smooth paste with 1 tsp water)
- 1 Tbsp. flax meal
- 3 Tbsp. hot water
- 1 Tbsp. fresh parsley (chopped, OR 1 tsp dried)
- 2 tsp. fresh tarragon (chopped, OR ½ tsp dried)
- 1 Tbsp. milk (dairy-free, unsweetened if possible - eg rice, coconut, almond, soya, hemp etc)
- salt (and lots of fresh black pepper)
- oil (Plain, for baking OR low-cal oil spray)
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NutritionView More
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140Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories140Calories from Fat70 |
| % DAILY VALUE |
| Total Fat8g12% |
| Saturated Fat1g5% |
| Trans Fat |
| Cholesterol0mg0% |
| Sodium150mg6% |
| Potassium180mg5% |
| Protein4g |
| Calories from Fat70 |
| % DAILY VALUE |
| Total Carbohydrate14g5% |
| Dietary Fiber2g8% |
| Sugars2g |
| Vitamin A2% |
| Vitamin C4% |
| Calcium4% |
| Iron8% |
* 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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