Sunflower Casserole Recipe


Difficulty LevelEasyHealth IndexAverage
MethodInterest Group,


 Unrefined oil2 Tablespoon
 Whole grain flakes2 Cup (32 tbs)
 Sea salt1⁄4 Teaspoon
 Water2 1⁄2 Cup (40 tbs)
 Unrefined oil1 Tablespoon
 Green pepper1
 Stalk celery1
 Chopped parsley2 Tablespoon
 Garlic2 Clove (10 gm)
 Hulled sunflower seeds1⁄4 Cup (4 tbs)
 Cumin1 Teaspoon
 Tamari soy sauce2 Tablespoon

Nutrition Facts

Serving size: Complete recipe

Calories 2370 Calories from Fat 561

% Daily Value*

Total Fat 63 g96.4%

Saturated Fat 6.7 g33.7%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 3546.3 mg147.8%

Total Carbohydrates 431 g143.7%

Dietary Fiber 67.3 g269.2%

Sugars 64.3 g

Protein 69 g138.2%

Vitamin A 66.8% Vitamin C 309.5%

Calcium 21.6% Iron 118.9%

*Based on a 2000 Calorie diet


Heat a saucepan.
Add the oil and flakes and saute 5 minutes.
Add the water and the salt.
Cover and simmer for 20 minutes.
Meanwhile, saute the vegetables and sunflower seeds in oil in the order given.
Mix the vegetables with the cooked flakes.
Add the cumin and the tamari.
Bake in a 2 quart casserole dish for 25 to 30 minutes at 350 Degree.
Serve with thick tamari sauce.