130
calories
32
ingredients
12
servings
18
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Ingredients
1/2 cup lentils cooked
1 cup cooked brown rice
1/4 cup old-fashioned oats
1/4 cup wheat germ
2 tbsps soy sauce
2 tbsps olive oil
2 tsps fresh lemon juice
1/4 cup whole wheat flour
1/2 tsp sea salt
1/2 tsp ground black pepper fresh
1 tsp balsamic vinegar
1/8 tsp nutmeg
1/2 tsp chili powder
1/2 tsp garlic powder
1 tsp onion powder
2 tsps dry mustard
2 tsps molasses
1 tbsp extra-virgin olive oil
1/2 cup onions chopped
1 tbsp carrots finely chopped
1/2 cup chopped celery finely
1 tbsp fresh parsley chopped
1 clove garlic minced
15 ozs diced tomatoes
1/2 tsp dried basil
1 tsp tomato paste
sea salt to taste
ground black pepper Fresh, to taste
1 tbsp vegan butter substitute
2 cups arugula depending on how much you love arugula
1 cup mozzarella cheese Daiya, Style Shreds, or the Trader Joe’s version
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Recipe Instructions
Read the instructions at The Tolerant VeganNutrition Facts
130
calories
5
g fat
3
g sugar
Amount Per Serving (recipe is 12 servings)
Calories 130
Calories From Fat 45
% Daily Value*
Total Fat 5g
8%
Saturated Fat 1g
5%
Trans Fat g
Cholesterol 5mg
2%
Sodium 300mg
13%
Potassium 300mg
9%
Total Carbohydrates 18g
6%
Dietary Fiber 5g
20%
Sugars 3g
Protein 5g
10%
Vitamin A
15%
Vitamin C
10%
Calcium
6%
Iron
15%
Weight Watchers Points
PointsPlus: 3SmartPoints: 4
