This recipe has been circulating in our network for years.  It’s a great lunch food, and can be adapted to include a huge range of veggies.  Enjoy!


2 cups ground sunflower seeds

2 cups whole wheat flour

1 cup nutritional yeast flakes

2 cloves garlic

1 tbsp basil

1 tbsp thyme

1 tbsp sage

1 tsp sea salt

1 onion, choopped

1 cup beets, chopped

1 cup grated carrot

1/2 to 3/4 cups oil

2 cups boiling water

1/4 cup tamari or soy sauce

3 tbsp lemon juice


If sunflower seeds aren’t yet ground, grind them in a food processor.

In a bowl mix dry ingredients together.

Chop veggies finely (you can use a food processor), add to dry ingredients and mix them together.

Add oil, water, tamari and lemon juice.  Mix well.

Pour into a 8”x4” pan and bake at 350F for 1 to 1.25 hour.

Cool in pan before cutting.


*** Can use any veggies instead of beets and carrots (broccoli, cabbage, parsnips, peppers, kohlrabi….)

***Nutritional yeast is NOT bread yeast!  You can find it at health food and bulk stores

***Feel free to change up the herbs and spices for different flavour combinations