Protein 30% • Fat 11%Estimated 2-1/3 cups @ 315 calories per cup. Blended food will have more calories per cup and the yield will be fewer cups.
Calories: 741kcal
Ingredients
1-1/2 cupsCooked garbanzo beans (250g)Used canned or soak overnight and cook.
1cup Textured Vegetable Protein (TVP) or TSPStart with full 1/2 cup (60g) of dry TVP and reconstitute with boiling water. Follow product instructions.
1tbspVegeYeast (9g)or subsitute 9 grams of nutritional yeast.
1/4tspflaxseed oil or algae oil (1.2g)
1tbsp olive oil or sunflower oil (12g)
2-1/4tspsoy sauce (11g)To use salt, add the equivalent of 620mg sodium.
2-1/3 to 2-4/5tspVegepup (12g)
Instructions
If you use dry beans, soak garbanzo beans overnight. The water level should be a few inches over the beans to allow for expansion. Change water before cooking. Cook according to package directions. 1/2 to 2/3 cup dry beans should yield 1-1/2 cooked. If you use canned beans, look for beans with no salt added. If you use salted beans, you need to reduce the amount of soy sauce or salt in the recipe.
Reconstitute dry TVP or TSP with boiling water as product directions indicate. Larger flakes/chunks might need to be simmered.
Combine all ingredients and mix well.
Add up to 1/4 cup pureed or steamed and chopped veggies if desired.
Notes
Legumes can be cooked with a potato or piece of kombu to increase digestibility. Drain and crush warm beans with a potato masher, fork, or food processor.