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Sunflower Casserole

WholeFood.Chef's picture
  Unrefined oil 2 Tablespoon
  Whole grain flakes 2 Cup (32 tbs)
  Sea salt 1⁄4 Teaspoon
  Water 2 1⁄2 Cup (40 tbs)
  Unrefined oil 1 Tablespoon
  Onions 2
  Green pepper 1
  Stalk celery 1
  Chopped parsley 2 Tablespoon
  Garlic 2 Clove (10 gm)
  Hulled sunflower seeds 1⁄4 Cup (4 tbs)
  Cumin 1 Teaspoon
  Tamari soy sauce 2 Tablespoon

Heat a saucepan.
Add the oil and flakes and saute 5 minutes.
Add the water and the salt.
Cover and simmer for 20 minutes.
Meanwhile, saute the vegetables and sunflower seeds in oil in the order given.
Mix the vegetables with the cooked flakes.
Add the cumin and the tamari.
Bake in a 2 quart casserole dish for 25 to 30 minutes at 350 Degree.
Serve with thick tamari sauce.

Recipe Summary

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 2370 Calories from Fat 561

% Daily Value*

Total Fat 63 g96.4%

Saturated Fat 6.7 g33.7%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 3546.3 mg147.8%

Total Carbohydrates 431 g143.7%

Dietary Fiber 67.3 g269.2%

Sugars 64.3 g

Protein 69 g138.2%

Vitamin A 66.8% Vitamin C 309.5%

Calcium 21.6% Iron 118.9%

*Based on a 2000 Calorie diet

Sunflower Casserole Recipe