18 Ingredients
  • 1 cup pomegranate juice
  • 2 tablespoons maple sugar
  • 1 tablespoon fresh lemon juice (from about 1/2 lemon)
  • 2 tablespoons olive oil
  • 1/2 small onion, finely chopped
  • One 10-ounce container button mushrooms, stemmed and finely chopped
  • 1 carrot, finely chopped
  • 1 stalk celery, finely chopped
  • 1 cup cooked brown rice
  • 1/2 cup rolled oats
  • 1/2 cup chopped walnuts
  • 2 tablespoons all-purpose flour
  • Salt
  • 1/4 cup ketchup
  • 4 multi-grain English muffins, split and toasted (optional)
  • Fresh spinach leaves, for topping
  • Carrots, cut into matchsticks, for topping
  • Pomegranate seeds, for topping
Nutrition
354
18% daily value
4 servings
                                       
                                            vegetarian, dairy-​free
     

Fat

28% 18

Saturated

11% 2

Trans

- 0

Monounsaturated

- 7

Polyunsaturated

- 8

Carbs

15% 45

Carbs (net)

- 40

Fiber

18% 5

Sugars

- 18

Sugars, added

- 4

Protein

16% 8

Cholesterol

- 0

Sodium

27% 643

Calcium

5% 54

Magnesium

22% 92

Potassium

14% 661

Iron

11% 2

Zinc

17% 2

Phosphorus

32% 222

Vitamin A

16% 145

Vitamin C

7% 6

Thiamin (B1)

23% 0

Riboflavin (B2)

31% 0

Niacin (B3)

27% 4

Vitamin B6

25% 0

Folate equivalent (total)

18% 73

Folate (food)

- 63

Folic acid

- 6

Vitamin B12

1% 0

Vitamin D

1% 0

Vitamin E

12% 2

Vitamin K

24% 29
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