Here is a gluten-free vegetarian dish that is light, flavorful and packed with nutrients. The cashews, mushrooms, and the sauce mesh really well together. I found it quite tasty and my husband gave it a two thumbs up. So, if you are normally a meat lover, you may be really surprised by this delicious dish. Hope you you give it a try!

 

Mushrooms are a great way to improve your health, and in the process, enjoy some good food. This super food contains a nutritional pack of essential minerals, potassium, copper, phosphorus and iron. Mushrooms virtually contain no fat, sugar, or salt and are a valuable source of dietary fiber as well as the five B vitamins of thiamine, riboflavin, niacin, pyridoxine, and folate. They also help to boost your immune, weight loss, lowers cholesterol levels, great for diabetics, prevents breast and prostate cancer.

 

Mmmm! Cashew nuts are mildly sweet yet crunchy. This delicious nut is packed with energy, antioxidants, minerals and vitamins that are essential for robust health! Cashew, or “caju” in Portuguese, is one of the popular ingredients in sweet and savory dishes worldwide. Although cashews are high in calories, packed with soluble fiber,vitamins, minerals and numerous health promoting phyto-chemicals that help to protect from diseases and cancer. Furthermore, these nuts are also containing a small amount of zea-xanthin, an important pigment flavonoid antioxidant, which selectively absorbed into the retinal macula lutea in the eyes. It is thought to provide antioxidant and protective UV ray filtering functions and helps to prevent age -related macular degenerative in elderly. No excuse to have some nuts in your life!

 

Prep time 25 minutes

Total cooking time: 50 minutes

Serves 6

INGREDIENTS:

2 tbsp olive oil

1 large onion, diced

2 cloves garlic, crushed

10 ounce cap mushrooms, finely chopped

12 ounce cashew nuts

1 cup cheddar cheese

1 ounce Parmesan cheese, grated

1 egg, lightly beaten

2 tbsp chopped fresh chives

1 cup fresh wholemeal breadcrumbs

TOMATO SAUCE

2 tbsp olive oil

1 onion, finely chopped

1 clove garlic, crushed

1-2  fresh tomatoes, chopped

1 tbsp tomato paste

1 tsp brown sugar

INSTRUCTIONS:

Preheat oven to 350 degrees. Grease 6×8 inch loaf dish with parchment paper. Heat the oil in a sauce pan and sautee the onions, garlic and mushrooms over medium heat for 2-3 minutes, or until soft. Let cool.

Finely chop the nuts in a food processor, but do not over process.

Combine the nuts, mushroom mixture, cheeses, egg, chives and breadcrumbs in a bowl. Press into the baking dish. Bake for 45 minutes until firm. Leave for five minutes, then turn out.

Meanwhile, to make the sauce, heat the oil in saucepan and add onions and garlic. Cook over low heat for about 5 minutes, or until soft. Add the tomato, tomato paste, sugar and 1/3 cup water. Simmer for 3-5 minutes, or until thick. Season, to taste. Serve with the sliced roast.

NUTRITION VALUE: Protein 18g; Carbohydrates 16g; Dietary Fiber 6.5g; Cholesterol 55mg; Calories 525.

 

 

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