Directions:
- Preheat the oven to 350º. Spray a loaf pan or 8x8 square baking pan with nonstick spray and set aside (an 8x8 pan makes a crisper loaf).
- Grind the walnuts into a coarse meal using a food processor or spice/coffee grinder. Place in a large mixing bowl and set aside.
- Sauté any vegetables you've chosen in the vegetable oil until soft. Add to the large mixing bowl along with all the remaining ingredients. Mix and mash together well, adding only as much liquid as needed to create a soft, moist loaf that holds together and is not runny (you may not need to add any liquid if the grains and protein are very moist). Add more binder/carbohydrate as needed if the loaf seems too wet.
- Press mixture into the prepared pan and bake for 45 minutes to 1 hour, or until cooked through. Add the tomato sauce to the top of the loaf during the last 10 minutes.
- Let the loaf cool in the pan for 10 to 15 minutes, then turn out onto a plate or platter and slice. Serve with potatoes, vegetables, and vegetarian gravy, if desired.
- Cold leftover slices of make a great sandwich filling.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 286.82 Kcal (1201 kJ) | ||
| Calories from fat | 113.51 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.61g | 19% | |
|---|---|---|---|
| Cholesterol | 3.07mg | 1% | |
| Sodium | 732.11mg | 31% | |
| Potassium | 445.28mg | 9% | |
| Total Carbs | 29.44g | 10% | |
| Sugars | 2.4g | 10% | |
| Dietary Fiber | 6.46g | 26% | |
| Protein | 14.7g | 29% | |
| Vitamin C | 5.4mg | 9% | |
| Vitamin A | 0.3mg | 10% | |
| Iron | 3mg | 17% | |
| Calcium | 111.7mg | 11% | |
| Amount Per 100 g | |||
| Calories | 165.05 Kcal (691 kJ) | ||
| Calories from fat | 65.32 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.26g | 19% | |
|---|---|---|---|
| Cholesterol | 1.77mg | 1% | |
| Sodium | 421.3mg | 31% | |
| Potassium | 256.24mg | 9% | |
| Total Carbs | 16.94g | 10% | |
| Sugars | 1.38g | 10% | |
| Dietary Fiber | 3.72g | 26% | |
| Protein | 8.46g | 29% | |
| Vitamin C | 3.1mg | 9% | |
| Vitamin A | 0.2mg | 10% | |
| Iron | 1.7mg | 17% | |
| Calcium | 64.3mg | 11% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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