Fritattas, Bakes, Pies and Tarts; these dishes are rotated daily, offering a variety of interesting combinations of textures and flavours. All are served with leafy green salad and Iku salad dressing.
Price: $9.50
Served with...
- Leafy Green Salad
- Salad Dressing
|
Adzuki & Miso Tart
Ingredients
Adzuki Beans, Pumpkin, Leeks, Onion, Garlic, Tamari, Mirin, Sea Salt, Sweet Soy, Ginger, Olive Oil, Sunflower Oil, Turmeric, White Miso, Garlic, Chives, Brown Rice Flour, Soy Milk, Pastry (Wholewheat Flour, Brown Rice Flour, Orange Juice, Mineral Water, Sea Salt & Sunflower Oil).
Allergens
- Contains Gluten
- Contains Soy Products
|
Serving Size: 205 grams
| Average Quantity per Serving | Average Quantity per 100 grams |
| Energy |
1566.54 kJ
373.31 Cal
|
764.17 kJ
182.10 Cal
|
| Protein |
12.61 g |
6.15 g |
| Fat Total |
10.13 g |
4.94 g |
| - Saturated |
1.20 g |
0.59 g |
| Carbohydrates |
56.36 g |
27.49 g |
| - Sugars |
8.39 g |
4.09 g |
| Sodium |
641.91 mg |
313.13 mg |
|
Adzuki Pumpkin and Ginger Pie
Ingredients
Adzuki Beans, Pumpkin, Leeks, Onion, Garlic, Tamari, Mirin, Sea Salt, Sweet Soy, Ginger, Pastry (Wholewheat Flour, Brown Rice Flour, Orange Juice, Mineral Water, Sea Salt & Sunflower Oil).
Allergens
- Contains Gluten
- Contains Soy Products
|
Serving Size: 240 grams
| Average Quantity per Serving | Average Quantity per 100 grams |
| Energy |
1975.52 kJ
470.77 Cal
|
823.13 kJ
196.15 Cal
|
| Protein |
16.71 g |
6.96 g |
| Fat Total |
9.93 g |
4.14 g |
| - Saturated |
1.08 g |
0.45 g |
| Carbohydrates |
76.57 g |
31.90 g |
| - Sugars |
10.98 g |
4.58 g |
| Sodium |
806.74 mg |
336.14 mg |
|
Black-eye Bean, Spinach and Lemon Pie
Ingredients
Black-eye Beans, Olive Oil, Sunflower Oil, Onion, Lemon Juice, Sea Salt, Umeboshi, Vinegar, Leeks, Garlic, Spinach, Parsley, Tahini, Preserved Lemons, Pastry (Wholewheat Flour, Brown Rice Flour, Orange Juice, Mineral Water, Sea Salt & Sunflower Oil).
Allergens
|
Serving Size: 265 grams
| Average Quantity per Serving | Average Quantity per 100 grams |
| Energy |
2228.12 kJ
530.96 Cal
|
840.80 kJ
200.36 Cal
|
| Protein |
17.79 g |
6.71 g |
| Fat Total |
18.50 g |
6.98 g |
| - Saturated |
1.54 g |
0.58 g |
| Carbohydrates |
72.84 g |
27.49 g |
| - Sugars |
9.42 g |
3.56 g |
| Sodium |
888.07 mg |
335.12 mg |
|
Caramelized Onion Tart
Ingredients
Chickpeas, Olive Oil, Sunflower Oil, Umeboshi Vinegar, Tofu Leeks, Garlic, Pickled Arame, Natto Miso, Thyme, Parsley, Onion, Olives, Wholewheat Flour, Rice Vinegar, Tamari, Pastry (Wholewheat Flour, Brown Rice Flour, Orange Juice, Mineral Water, Sea Salt & Sunflower Oil).
Allergens
- Contains Gluten
- Contains Soy Products
|
Serving Size: 220 grams
| Average Quantity per Serving | Average Quantity per 100 grams |
| Energy |
1916.78 kJ
456.77 Cal
|
871.27 kJ
207.62 Cal
|
| Protein |
15.78 g |
7.17 g |
| Fat Total |
17.21 g |
7.82 g |
| - Saturated |
1.75 g |
0.79 g |
| Carbohydrates |
59.70 g |
27.13 g |
| - Sugars |
5.96 g |
2.71 g |
| Sodium |
1062.02 mg |
482.74 mg |
|
Frittata - Linguine
Ingredients
Linguine Pasta, Sweet Potato, Zucchini, Onion, Garlic, Turmeric, Rice Vinegar, Umeboshi Vinegar, Lemons, Basil, Thyme, Parsley, Soy Milk, Silken Tofu & Miso.
Allergens
- Contains Gluten
- Contains Soy Products
|
Serving Size: 215 grams
| Average Quantity per Serving | Average Quantity per 100 grams |
| Energy |
1025.49 kJ
244.37 Cal
|
476.97 kJ
113.66 Cal
|
| Protein |
8.72 g |
4.05 g |
| Fat Total |
11.20 g |
5.21 g |
| - Saturated |
1.50 g |
0.70 g |
| Carbohydrates |
25.49 g |
11.85 g |
| - Sugars |
6.95 g |
3.23 g |
| Sodium |
996.74 mg |
463.30 mg |
|
Med Veg Hommus Tart
Ingredients
Capsicum, Olives, Eggplant, Tomato, Pumpkin, Zucchini, Rice Vinegar, Basil, Oregano, Chickpeas, Tahini, Olive Oil. Sunflower Oil, Umeboshi Vinegar, Lemon Juice, Garlic, Pastry (Wholewheat Flour, Brown Rice Flour, Orange Juice, Mineral Water, Sea Salt & Sunflower Oil).
Allergens
- Contains Gluten
- Contains Soy Products
|
Serving Size: 195 grams
| Average Quantity per Serving | Average Quantity per 100 grams |
| Energy |
2389.34 kJ
569.38 Cal
|
1225.30 kJ
291.99 Cal
|
| Protein |
13.50 g |
6.92 g |
| Fat Total |
36.62 g |
18.58 g |
| - Saturated |
3.88 g |
1.99 g |
| Carbohydrates |
47.96 g |
24.60 g |
| - Sugars |
5.44 g |
2.79 g |
| Sodium |
598.57 mg |
306.96 mg |
|
Pumpkin and Tempeh Pie
Ingredients
Black-eye Beans, Tempeh, Umeboshi Vinegar, Onion, Garlic, Mirin, Olive Oil, Sunflower Oil, Tamari, Pumpkin, Shitake Mushroom, Wakame, Parsley, Pastry (Wholewheat Flour, Brown Rice Flour, Orange Juice, Mineral Water, Sea Salt & Sunflower Oil).
Allergens
- Contains Gluten
- Contains Soy Products
|
Serving Size: 240 grams
| Average Quantity per Serving | Average Quantity per 100 grams |
| Energy |
2431.39 kJ
579.40 Cal
|
1013.08 kJ
241.42 Cal
|
| Protein |
20/92 g |
8.72 g |
| Fat Total |
22.01 g |
9.17 g |
| - Saturated |
2.56 g |
1.07 g |
| Carbohydrates |
73.96 g |
30.82 g |
| - Sugars |
9.94 g |
4.14 g |
| Sodium |
638.02 mg |
265.84 mg |
|
Spinach White Miso Tart
Ingredients
Lima Beans, Mushrooms, Onion, Garlic, Cornflour, Pepper, Umeboshi Vinegar, Rice Vinegar, Olive Oil, Sunflower Oil, Thyme, Parsley, Spinach, Turmeric, White Miso, Silken Tofu, Cornflour, Pastry (Wholewheat Flour, Brown Rice Flour, Orange Juice, Mineral Water, Sea Salt & Sunflower Oil).
Allergens
- Contains Gluten
- Contains soy Products
|
Serving Size: 210 grams
| Average Quantity per Serving | Average Quantity per 100 grams |
| Energy |
1915.57 kJ
456.48 Cal
|
912.17 kJ
217.37 Cal
|
| Protein |
14.04 g |
6.69 g |
| Fat Total |
21.45 g |
10.21 g |
| - Saturated |
2.42 g |
1.15 g |
| Carbohydrates |
48.03 g |
22.87 g |
| - Sugars |
6.37 g |
3.03 g |
| Sodium |
533.90 mg |
254.24 mg |
|
Three Mushroom Pie
Ingredients
Lima Beans, Mushrooms, Leeks, Thyme, Parsley, Garlic, Shitake Mushroom, Black Fungus, Onion, Tamari, Pastry (Wholewheat Flour, Brown Rice Flour, Orange Juice, Mineral Water, Sea Salt & Sunflower Oil).
Allergens
- Contains Gluten
- Contains Soy Products
|
Serving Size: 260 grams
| Average Quantity per Serving | Average Quantity per 100 grams |
| Energy |
1978.44 kJ
471.46 Cal
|
760.94 kJ
181.33 Cal
|
| Protein |
19.61 g |
7.54 g |
| Fat Total |
10.21 g |
3.93 g |
| - Saturated |
0.84 g |
0.32 g |
| Carbohydrates |
69.49 g |
26.73 g |
| - Sugars |
6.62 g |
2.55 g |
| Sodium |
817.59 mg |
314.46 mg |
|
Served with...
Leafy Green Salad
Ingredients
Mixed Greens.
Allergens
|
| Average Quantity per Serving | Average Quantity per 100 grams |
| Energy |
|
61.00 kJ
14.54 Cal
|
| Protein |
|
1.36 g |
| Fat Total |
|
0.15 g |
| - Saturated |
|
0.02 g |
| Carbohydrates |
|
1.49 g |
| - Sugars |
|
0.78 g |
| Sodium |
|
28.00 mg |
|
Salad Dressing
Ingredients
Tahini, Capers, Garlic, Parsley, Sea Salt, Mustard, Iku Apricot Jam, Rice Vinegar, Olive Oil & Sunflower Oil.
Allergens
|
Serving Size: 28 grams
| Average Quantity per Serving | Average Quantity per 100 grams |
| Energy |
232.02 kJ
55.29 Cal
|
828.64 kJ
197.46 Cal
|
| Protein |
1.12 g |
4.00 g |
| Fat Total |
4.57 g |
16.31 g |
| - Saturated |
0.23 g |
0.83 g |
| Carbohydrates |
1.89 g |
6.76 g |
| - Sugars |
0.97 g |
3.48 g |
| Sodium |
65.77 mg |
234.90 mg |
|
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