Tofu Patties
Tofu Patties - Juicy patties - this meatless dish really delivers on flavor!
Healthy, because
Even smarter
Nutritional values
The vegetarian version of the popular meatballs is tasty and has less fat, cholesterol and calories. It also scores points for its more valuable ingredients - for example, plenty of vegetable protein and about half of our daily requirement of carotene, niacin and calcium.
Whole grain rice and gently steamed or steamed vegetables such as broccoli, zucchini and spinach are ideal companions. This turns the roasts into a complete, satisfying meal.
(Percentage of daily recommendation)
| Calorie | 285 cal. | (14 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 112 μg | (37 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 16.5 μg | (37 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 538 mg | (13 %) | ||
| Calcium | 379 mg | (38 %) | ||
| Magnesium | 68 mg | (23 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 74 mg | |||
| Cholesterol | 142 mg |
Ingredients
- Ingredients
- 400 grams sliceable Tofu
- 1 onion
- 1 carrot (about 100 grams)
- 1 red chili pepper
- 50 grams Emmentaler cheese
- 4 stalks parsley
- 2 eggs (large)
- salt
- peppers
- ½ lemon
- 1 garlic clove
- 3 stalks mint
- 150 grams Yogurt (low-fat)
- cayenne pepper
- 1 Tbsp Canola oil
Kitchen utensils
Preparation steps
Pat dry the tofu and cut into small cubes.
Place tofu cubes in a kitchen towel and squeeze firmly.
Peel the onion and chop coarsely. Trim carrot, rinse, peel and roughly chop. Add to a blender with the tofu and puree.
Trim chile pepper, cut in half lengthwise, remove the seeds, rinse and chop coarsely. Finely grate cheese. Rinse the parsley, shake dry, pluck off the leaves and chop coarsely.
Add parsley, cheese, chile pepper, 1 egg and 1 egg yolk to the tofu mixture (save remaining egg white for another use). Season with salt and pepper. Mix well, cover and refrigerate for 1 hour.
Meanwhile, squeeze half a lemon. Peel the garlic and press through a garlic press into a bowl.
Rinse mint, shake dry, pluck leaves, chop finely and add to the garlic.
Stir in yogurt and 1-2 tablespoons lemon juice. Season with salt, pepper and cayenne pepper.
With damp hands, shape tofu mixture into 8 flat patties.
Heat oil in a non-stick pan. Cook patties over medium heat until golden brown on each side, 3-4 minutes. Serve with the dipping sauce.
