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Italian Veggie Casserole
Posted By archives On March 14, 2010 @ 11:37 am In Beans and Legumes,Vegetables | No Comments
Submitted by Sue in NJ
Recipe By: Karen Alexander, Kitchen in the Clouds: The Essential Vegan Guidebook
Serving Size: 6
Easy to prepare and filled with nutrition, this is a delicious, healthy alternative to old-fashioned meat loaf. Look for naturally sweetened catsup in your natural foods store. K.A.
1 1/2 cups garbanzo beans — rinse, if canned
8 ounces mushrooms, chopped
1 large onion, chopped fine
1 large carrot, chopped fine
1/4 cup wheat germ
3 cloves garlic, minced
1 medium green pepper, chopped fine
4 tablespoons catsup, plus more for topping
1 tablespoon Italian spice mix — Spice Hunter or other brand
1/4 teaspoon ground black pepper
Preheat oven to 350º F.
Combine all ingredients in a bowl and mix well.
Pour into a prepared casserole dish and flatten with the back of a spoon. Cover with catsup if desired.
Bake for 45 – 50 minutes, then allow to stand for 5 minutes before slicing.
Per Serving: 239 Calories; 4g Fat (13.5% calories from fat); 12g Protein; 42g Carbohydrate; 11g Dietary Fiber; 0mg Cholesterol; 138mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
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