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Amelia's Nut Roast

Vegetarian Dinner Lunch

All the way from England in 1981, this traditional vegetarian nut roast recipe is a Christmas tradition in my family. It’s high in plant-based proteins, hearty vegetables and fresh herbs. It’s a hit with vegetarians and meat lovers alike and can be frozen to reduce food waste.

150 mins
13 ingredients
$3.85 / person
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Amelia's Nut Roast

Gear

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Ingredients

Serves = 8

2 brown onions, finely diced

4 cloves garlic, finely diced

4 fresh tomatoes, diced or 1x 400g tin of tomatoes, salt reduced

1 stick celery, finely diced

250g mushrooms, roughly diced

100mL extra virgin olive oil

2 Tbsp plain flour

500mL vegetable stock, salt reduced

1 Tbsp soy sauce, salt reduced

½ tsp smoked paprika

400g bread (preferably wholemeal)

500g mixed nuts (you can use any nuts, except peanuts. I love to use a mix: 300g almonds, 100g walnuts, 100g Brazil nuts, all finely diced)

½ cup herbs (I love to use chopped fresh rosemary, thyme and oregano)

4 free range eggs

2 Tbsp sesame seeds


It’s this easy

  • Preheat the oven to 180oC
  • In a large frying pan, fry diced onions in olive oil over medium heat. Once translucent, add garlic, tomatoes, celery and mushrooms, and cook until soft.
  • Stir in flour, stock, fresh herbs, soy sauce and cook for a few minutes. Then, remove from heat and place in a large bowl.
  • Blitz fresh bread in a food processor to make breadcrumbs. The nuts can be prepared this way too.
  • Add all other ingredients (except sesame seeds) to the bowl and mix well. Let stand for 10 minutes.
  • Add mixture to a large ovenproof dish, sprinkle with sesame seeds and cover with foil.
  • Bake for 1.5 to 2 hours or until brown on top.
  • Serve with a tomato sugo or mushroom gravy. Enjoy!

Tweaks

  • Any dried herbs lurking in the pantry can be used to substitute fresh herbs

Notes

Nutrition information (per serve):

  • Energy (2990kJ)
  • Protein (23.7g)
  • Total Fat (53.2g)
  • Saturated Fat (6.8g)
  • Carbohydrate (28.9g), (Starch (21.0g), Sugars (7.9g), Added sugars (0.05g), Free Sugars (0.05g))
  • Dietary Fibre (13.5g)
  • Sodium (531mg)
  • Calcium (252mg)
  • Iron (6.5mg)

Allergies

Contains: Gluten, Nuts, Sesame, Soy, Wheat, Eggs, FODMAPs.

Why is this good?

Be Healthier

Eggs contain good quality protein and are a source of healthy fats including omega-3 fats which help in preventing heart disease.

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Better Sports Performance

Eggs are complete source of protein i.e., they have all the essential amino acids (the part of proteins we need from our diets) to help with maintenance and repair of muscles after strenuous exercise to help with a quicker recovery.

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Feel Fuller for Longer

Eggs are filling which means you eat fewer calories overall throughout the day.

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Be Healthier

Tomatoes are a rich source of the carotenoid Lycopene. Research has shown that diets rich in lycopene is associated with reduced risk of certain cancers, particularly prostate cancer, pancreatic cancer and cancers of the digestive tract.

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Healthier Skin

Tomatoes are considered beneficial to Healthier Skin and the high lycopene and beta-carotene content may protect against sunburn.

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Be Healthier

Being rich in Folate, onions are vital for a healthy pregnancy and reduces risk of Neural Tube Defects during pregnancy.

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Healthy Gut

Onions are a decent source of fibre. The main fibre in them, fructan are prebiotic fibres which are considered the ‘beneficial gut bacteria’ which can improve colon health and reduce risk of colon cancer.

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Be Healthier

Mushrooms are high in phytonutrients (especially Vitamin A, Vitamin D, Glutathione, ergothioneine and Selenium) which help in reducing inflammation and preventing heart disease and certain cancers.

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Healthy Gut

As a good source of fibre, mushrooms help to keep you regular.

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Healthier Skin

Mushrooms are a good source of niacin, which is associated with lower skin cancer risk.

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Be Healthier

Nuts are a great source of healthy fats (monounsaturated and polyunsaturated fats) which are essential for regulating blood cholesterol and improving heart health.

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Better Sports Performance

Nuts are high in protein which can provide amino acids for the maintenance and repair of muscle protein after strenuous exercise to help with a quicker recovery.

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Healthy Gut

As a good source of fibre nuts are essential for a healthy bowel function.

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Feel Fuller for Longer

Although nuts are high in kilojoules, research in over 120,000 healthy men and women, found that eating nuts meant they were less likely to gain weight over the four years studied.

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Be Healthier

Celery are high in phytonutrients (especially vitamin C and manganese) which help in protecting against cancer and heart disease.

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Support Immune Function

Celery is a good source source of vitamin C which is important for growth and development and maintenance of your immune system to help with wound healing and fighting infection.

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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