• med fat 3.05g 3.05%
  • low sat fat 0.76g 0.76%
  • med salt 193.81mg 0.19%
  • low sugar 1.88g 1.88%
*As guideline of daily recommended intake per 100g

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Ingredients:

Crust

Cooking method:

  1. Cook rice with stock for 35 minutes, or until all the stock is absorbed.
  2. Tip into a bowl and leave to cool for a few minutes.
  3. Add egg and sunflower seeds and press mixture into a greased 20cm pie dish.
  4. Bake in a moderate oven (180°C/350°F) for 20 minutes.
  5. Heat oil and add spring onions, celery, carrot, zucchini and mushrooms. Stir-fry for 2 to 3 minutes.
  6. Add bean sprouts and mix well.
  7. Pile vegetables into cooked pie shell, sprinkle top with cheese and decorate with olives.
  8. Return to the oven for a further 15 minutes, until cheese is melted and brown.
  9. Cut into wedges to serve.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
260.07g
100.00g
Energy (kJ)
997.15kJ
383.41kJ
Protein (g)
11.47g
4.41g
Total fat (g)
7.93g
3.05g
- Saturated fat (g)
1.98g
0.76g
- Polyunsaturated fat (g)
1.51g
0.58g
- Monounsaturated fat (g)
3.75g
1.44g
Cholesterol (mg)
6.99mg
2.69mg
Carbohydrate-available (g)
28.57g
10.99g
CarbohydrateSE (g)
27.79g
10.68g
- Sugars (g)
4.90g
1.88g
Water (g)
133.45g
51.31g
Dietary fibre (g)
4.23g
1.63g
Thiamin (mg)
0.22mg
0.09mg
Riboflavin (mg)
0.24mg
0.09mg
Niacin (mg)
3.38mg
1.30mg
Niacin equivalents (mg)
5.78mg
2.22mg
Vitamin C (mg)
17.00mg
6.54mg
Total folate (ug)
83.16ug
31.97ug
Total vitamin A equivalents (ug)
298.21ug
114.66ug
Retinol (ug)
16.52ug
6.35ug
Beta carotene equivalents (ug)
1691.90ug
650.55ug
Sodium (mg)
504.05mg
193.81mg
Potassium (mg)
353.05mg
135.75mg
Magnesium (mg)
64.90mg
24.95mg
Calcium (mg)
138.89mg
53.41mg
Phosphorus (mg)
261.58mg
100.58mg
Iron (mg)
1.03mg
0.40mg
Zinc (mg)
1.75mg
0.67mg

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This page has been produced in consultation with and approved by: Gut Foundation Research Institute

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