EatSmarter exclusive recipe

Tofu Balls with Caper Sauce

and Potato-Cabbage Mash
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Tofu Balls with Caper Sauce

Tofu Balls with Caper Sauce - A veggie-version of classic meatballs: A must try!

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Health Score:
9,6 / 10
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Calories:
435
calories
Calories

Healthy, because

Even smarter

Nutritional values

Tofu once again lives up to its reputation as a protein giant. Pointed cabbage and peppers bring a thick portion of vitamin C into play; potatoes provide even more vegetable protein and fibre. Thanks to low-fat milk and sour cream, the caper sauce shines with its low calorie content.

If you want to prepare the dish purely vegan, you can replace the milk with a soy drink (without additives like sugar) and the egg with soy flour plus water.

1 serving contains
(Percentage of daily recommendation)
Calorie435 kcal(21 %)
Protein25 g(26 %)
Fat20 g(17 %)
Carbohydrates35 g(23 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.5 μg(3 %)
Vitamin E14.4 mg(120 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin7.6 mg(63 %)
Vitamin B₆0.4 mg(29 %)
Folate75 μg(25 %)
Pantothenic acid1.1 mg(18 %)
Biotin10.2 μg(23 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C60 mg(63 %)
Potassium811 mg(20 %)
Calcium344 mg(34 %)
Magnesium128 mg(43 %)
Iron4.8 mg(32 %)
Iodine20 μg(10 %)
Zinc2.8 mg(35 %)
Saturated fatty acids5.4 g
Uric acid53 mg
Cholesterol73 mg
Development of this recipe:

Ingredients

for
4
Ingredients
14 ounces
½
1
4 tablespoons
Breadcrumbs (about 40 grams)
1 pound
½
small Napa cabbage (300 grams)
3 tablespoons
1 heaping tablespoon
Pastry flour (20 grams)
¾ cup
¾ cup
½
1 tablespoon
1 tablespoon
Caper (from a jar)
½ bunch
4 ounces
Preparation

Kitchen utensils

1 Coarse grater, 1 Bowl, 1 Cutting board, 1 Small knife, 1 Large knife, 1 Hand mixer, 1 Peeler, 3 Pots (with a lid), 1 Tablespoon, 1 Non-stick pan, 1 Slotted spatula, 1 Whisk, 1 Measuring cups, 1 Citrus juicer, 1 Potato masher, 1 Wooden spoon, 1 Nutmeg grater, 1 Slotted spoon

Preparation steps

1.
Tofu Balls with Caper Sauce preparation step 1

Grate tofu coarsely on a box grater into a bowl. Cut bell pepper half lengthwise, remove the seeds, rinse and chop finely. Add to the bowl.

2.
Tofu Balls with Caper Sauce preparation step 2

Add egg and breadcrumbs and mix well with a hand mixer. Season with salt and pepper.

3.
Tofu Balls with Caper Sauce preparation step 3

With moistened hands, shape about 16 balls from the mixture, squeezing each well with your hands. Peel the potatoes, rinse and cook covered in salted water for about 20 minutes over medium heat.

4.
Tofu Balls with Caper Sauce preparation step 4

Meanwhile, trim cabbage, rinse and cut into strips. Heat 1 tablespoon oil in a non-stick pan. Cook cabbage over medium heat for 10-12 minutes. Season with salt and pepper.

5.
Tofu Balls with Caper Sauce preparation step 5

While the cabbage cooks, bring salted water to a simmer in a large pot. Turn off heat, add tofu balls to the pot and let stand 10 minutes.

6.
Tofu Balls with Caper Sauce preparation step 6

Heat the remaining oil in a small pot. Stir in flour with a whisk and sauté for about 30 seconds.

7.
Tofu Balls with Caper Sauce preparation step 7

Gradually add milk and broth mix until smooth with a whisk. Bring to a boil and simmer for 5-6 minutes on low heat.

8.
Tofu Balls with Caper Sauce preparation step 8

Squeeze half a lemon and stir to taste 1-2 tablespoons lemon juice with mustard into the sauce. Season with salt and pepper and mix in capers.

9.
Tofu Balls with Caper Sauce preparation step 9

Rinse the parsley, shake dry, chop and add to the sauce.

10.
Tofu Balls with Caper Sauce preparation step 10

Drain the potatoes and chop coarsely with a potato masher. Add cabbage and sour cream, mix well and season with salt, pepper and grated nutmeg.

11.
Tofu Balls with Caper Sauce preparation step 11

Lift tofu balls out of the water with a skimmer. Serve with potato-cabbage mash and caper sauce.