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Sunflower Casserole Recipe

Looking for an easy Sunflower Casserole recipe? Learn how to make Sunflower Casserole using healthy ingredients.


Submitted by salley

Makes 5 servings



Reminiscent of turkey dressing, except healthy! Eat hot or cold. Can make ahead and freeze.

Recipe Ingredients for Sunflower Casserole

2 tablespoons oil
2 cups wheat flakes
1/4 tsp. salt
2 1/2 cups water
1 tablespoon oil
2 onions, chopped
1 green pepper, chopped
1 stalk celery, sliced
2 tablespoons chopped parsley
2 cloves garlic, minced
1/4 cup sunflower seeds, hulled
1 teaspoon cumin powder
2 tablespoons tamari soy sauce

Recipe Directions for Sunflower Casserole

  1. (Can use a mixture of flakes! We use hot cereal mix from Trader Joe's in the bins!!)

  2. Heat a saucepan. Add the oil and flakes and saute' 5 minutes. Add the water and salt. Cover and simmer 20 minutes.

  3. Meanwhile, saute' the vegetables and sunflower seeds in oil in the rder given.

  4. Mix vegetables with the cooked flakes. Add cumin and tamari.

  5. Bake in a 2 quart casserole dish for 25 to 30 minutes at 350 degrees.

Categories

Side Dish, Thanksgiving

Nutrition Facts
Serving Size 228.0g
Amount Per Serving
Calories
185
Calories from Fat
94
% Daily Value*
Total Fat
10.4g
16%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
601mg
25%
Potassium
239mg
7%
Total Carbohydrates
20.1g
7%
Dietary Fiber
2.8g
11%
Sugars
3.9g
Protein
4.1g
Vitamin A 5% Vitamin C 52%
Calcium 4% Iron 9%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • No cholesterol
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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