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Ingredients
US|METRIC
4 SERVINGS
- 1 cup beans (cooked, drained, I used chickpeas–but black beans, kidney beans, navy beans or pinto beans would be wonderful in these)
- 1 cup mixed vegetables (chopped, I used carrot, celery, red pepper and tomato or vegetable pulp from a juicer)
- 1 onion (small, cut into chunks)
- 1/2 cup sunflower seeds
- 1 Tbsp. pumpkin seeds
- 1/4 cup fresh parsley (or cilantro, chopped)
- 1 Tbsp. tamari sauce (Bragg’s)
- 1/2 tsp. dried dill weed
- 1/2 tsp. dried basil
- 1/2 tsp. dried tarragon
- 1/4 tsp. fine sea salt
- 1 dash cayenne
- 1 tsp. ground flax seeds (finely)
- 1/2 cup flour (60 ml-120 ml, I used chickpea, but any mild-flavored flour would do; and finely ground breadcrumbs would be great in these)
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NutritionView More
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200Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories200Calories from Fat90 |
| % DAILY VALUE |
| Total Fat10g15% |
| Saturated Fat1g5% |
| Trans Fat |
| Cholesterol |
| Sodium380mg16% |
| Potassium350mg10% |
| Protein8g |
| Calories from Fat90 |
| % DAILY VALUE |
| Total Carbohydrate24g8% |
| Dietary Fiber5g20% |
| Sugars3g |
| Vitamin A50% |
| Vitamin C25% |
| Calcium6% |
| Iron15% |
* 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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