Protein 23% • Fat 9%Estimated 9-1/4 cups @ 305 calories per cup. Blended food will have more calories per cup and the yield will be fewer cups.
Calories: 2845kcal
Ingredients
3-1/3cupsdry garbanzo beans (655g)Soak overnight and cook.
2tbspVegeYeast or nutritional yeast (18g)If using nutritional yeast, see label to achieve 18 grams. You may need more than 2 tablespoons.
4tbsphemp hearts (hemp meal) (40g)
1tbspground flaxseed (7g)
3 to 3-2/3tbspVegepup (45g)
1-1/4 tspsalt (5.8g) OR 2-1/4 tbsp. soy sauce (40g)
Optional: Seasonings such as parsley, basil, spirulina, AND/OR up to 1 cup steamed or chopped veggies (150g).
Instructions
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.
If using canned garbanzo beans, use 8-2/3 cups canned beans (2kg), and do not add additional salt or soy sauce.
Remove beans from heat and add other ingredients.
Mix well.
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.