EatSmarter exclusive recipe

Tofu Cakes with Pumpkin Seeds

on Apricots and Tomatoes
Average: 3.3 (3 votes)
(3 votes)
Tofu Cakes with Pumpkin Seeds

Tofu Cakes with Pumpkin Seeds - A spicy little dish: Nutty, fruity and meatless!

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Health Score:
92 / 100
30 min.

Healthy, because

Even smarter

Nutritional values

Here you can refill minerals and trace elements: Magnesium for the muscles and nerves as well as potassium for water balance and circulation to a third of your daily requirement, iron for blood and oxygen transport to a quarter. On top of that\'s vitamin A for the eyes (one-third) and vitamin E for cardiovascular protection (one-quarter).

Organic apricots and tomatoes convince through higher contents of antioxidants, vitamins and other healthy ingredients - and through more flavour. And: They are not treated with possibly questionable pesticides.

1 serving contains
(Percentage of daily recommendation)
Calorie304 cal.(14 %)
Protein20 g(20 %)
Fat18 g(16 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage5.2 g(17 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.8 μg(4 %)
Vitamin E9.1 mg(76 %)
Vitamin K26.8 μg(45 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.3 mg(53 %)
Vitamin B₆0.3 mg(21 %)
Folate87 μg(29 %)
Pantothenic acid1.2 mg(20 %)
Biotin16 μg(36 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C33 mg(35 %)
Potassium763 mg(19 %)
Calcium153 mg(15 %)
Magnesium114 mg(38 %)
Iron3.8 mg(25 %)
Iodine9 μg(5 %)
Zinc2.4 mg(30 %)
Saturated fatty acids3.1 g
Uric acid35 mg
Cholesterol109 mg
Complete sugar11 g
Development of this recipe:


1 medium-sized onion
2 garlic cloves
3 Tomatoes (each about 80 grams)
3 Apricot (each about 40 grams)
½ cup Vegetable broth
4 ozs Tofu
2 Tbsps Pumpkin seed (about 30 grams)
1 egg
2 tsps Canola oil
How healthy are the main ingredients?
TofuPumpkin seedoniongarlic cloveTomatoApricot

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Measuring cups, 1 Pot (with lid), 1 Large knife, 1 Plate, 1 Fork, 1 Teaspoon, 1 Non-stick pan, 1 Slotted spatula, 1 Small plate, 1 Paper towel

Preparation steps

Tofu Cakes with Pumpkin Seeds preparation step 1

Peel onion and cut into wedges. Peel the garlic and cut into thin slices.

Tofu Cakes with Pumpkin Seeds preparation step 2

Rinse tomatoes, cut out the stems and cut the tomatoes into slices.

Tofu Cakes with Pumpkin Seeds preparation step 3

Score skins of apricots crosswise, plunge into boiling water, remove, rinse in cold water and remove the skins. Pit apricots and cut into wedges.

Tofu Cakes with Pumpkin Seeds preparation step 4

Boil vegetable broth in a pot. Add onion and garlic and cook over low heat, covered for 5 minutes.

Tofu Cakes with Pumpkin Seeds preparation step 5

Meanwhile, cut tofu into 4 slices. Place pumpkin seeds on a flat plate.

Tofu Cakes with Pumpkin Seeds preparation step 6

Add apricots and tomatoes to the onion in the pot. Cover and simmer over low heat for about 2 minutes, then keep warm.

Tofu Cakes with Pumpkin Seeds preparation step 7

Separate egg. Whisk egg white with 1 pinch of salt (save egg yolk for another use.)

Tofu Cakes with Pumpkin Seeds preparation step 8

Dip tofu cakes gently in salted egg white, drain excess and press tofu in the pumpkin seeds.

Tofu Cakes with Pumpkin Seeds preparation step 9

Heat the oil in a non-stick pan. Fry tofu cakes over medium heat for about 2 minutes on each side. Season the tomatoes and apricots with salt and pepper and serve with the tofu cakes.