Eggplant Tofu Bites
Eggplant Tofu Bites - Easy Veggie Nosh
Healthy, because
Even smarter
Nutritional values
Because of the few carbohydrates, eggplants are perfect for figure-conscious low-carb fans. Since the vegetable contains a lot of potassium, it also acts as a blood pressure reducer.
For a little more crunch, you can add some finely chopped peanut or walnut kernels to the eggplant mixture. These also provide plenty of protein. Plain Greek yogurt or cottage cheese can be used in place of soy yogurt, as well.
(Percentage of daily recommendation)
| Calorie | 345 cal. | (16 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.5 mg | (63 %) | ||
| Vitamin K | 71 μg | (118 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.4 mg | (37 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 71 μg | (24 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 649 mg | (16 %) | ||
| Calcium | 250 mg | (25 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 8.2 g | |||
| Uric acid | 66 mg | |||
| Cholesterol | 2 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 9 ozs Eggplant (1 small eggplant)
- 2 shallots
- 2 garlic cloves
- 6 Tbsps olive oil
- 7 ozs Tofu
- ½ oz Fresh herbs (0.25 bunch; e.g. parsley, oregano, thyme and coriander)
- 1 ¾ ozs Soy flour (2 TBSP.)
- 1 oz Coconut flour (2 TBSP.)
- ¼ tsp Baking powder
- 2 Tbsps Soy yogurt (or coconut yogurt)
- 1 generous pinch ground Cumin
- 2 generous pinches Curry powder
- salt
- peppers
- 1 oz Poppy seeds (3 TBSP.)
- 3 ½ ozs salad mix
- 1 lemon
Preparation steps
For the balls, clean the eggplant, wash and cut into small pieces. Peel and finely chop shallots and garlic. Heat 3 tablespoons of oil in a frying pan. Sauté shallots and garlic in it for 2 minutes over medium heat. Add eggplant cubes and fry over high heat for 6-8 minutes until softened. Set aside.
In the meantime, finely grate tofu. Wash herbs, shake dry, pluck off leaves, and chop finely. Mix tofu with garlic, shallots, herbs, and eggplant in a bowl. Stir in soy flour, coconut flour, baking powder, soy yogurt, cumin, and curry, season the mixture with salt and pepper and form 12-16 balls.
Heat the remaining oil in a frying pan. Fry balls in it on all sides over medium heat for 10-15 minutes.
Turn half of the balls in poppy seeds immediately after frying. Wash lettuce and shake dry; rinse lemon and quarter. Serve all the bites together on top of lettuce and with lemon quarters.
