Serves four
This is a twist on the well documented nut roast incorporating high fibre and omega-3 rich hemp seeds into a highly versatile dish. It is great served hot with mango chutney and rice, cold with salad and a dollop of natural yoghurt, and also a very useful ‘meat’ alternative for vegetarians and vegans when everyone else is tucking into a roast meal. It is not difficult to make, but made much easier by the use of food processor that makes light work of the grating and chopping.
Ingredients :
- 1 x small onion, diced
- 4 oz (200g) courgette, finely chopped
- 4 oz (200g) mushrooms, finely chopped
- 4 oz (200g) grated carrot
- 4 oz (200g) hemp seeds
- 3 oz (200g) walnuts
- 2 oz (50g) creamed coconut
- 2 oz (50g) ground linseed
- 2 dessertspoons tomato puree
- 2 cloves garlic, crushed
- ½ tsp each cumin, chilli powder and ground coriander
- 1 x Omega 3 rich egg
- Seasoning to taste
Method :
- Preheat the oven to 190°C/375°F
- Grease a 1 lb loaf tin or alternative dish
- Dry fry the hemp seeds in a frying pan for a couple of minutes and then crush in a pestle and mortar or using the end of a rolling pan.
- Mix together all of the ingredients in a large bowl.
- Bake in the oven for 30 – 35 minutes until lightly browned.
- Serve immediately in slices with mango chutney on a bed of rice.
To Serve:
Mango chutney and rice
Nutritional Information : Per serving
| Energy (Kcal) | 500 |
| Fat (g) | 44 |
| ALA (g) | 6.2 |
| LC- Omega 3 (g) | 0 |
| Omega 6 / Omega 3 ratio | 2.3 |