½ cup whole wheat flour
1 cup rolled oats
1 Tablespoon granulated garlic
1 Tablespoon raw onion or dehydrated onion flakes
2 heaping Tablespoons parsley
1 tsp chili powder (adjust to your taste, 1 tsp will be spicy!)
½ teaspoon of cumin and ½ teaspoon oregano (optional, change to your favorite seasonings)
½ tsp. salt and ½ tsp. pepper
Add protein of your choice. I added 1/2 cup mashed black beans, and 1/2 cup precooked quinoa.)

Add wet ingredients:
1 cup hot water
1 Tablespoon soy sauce (I used dark soya sauce, add extra if you use light)
1 Tablespoon canola oil