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Tofu patties
(2 votes)
Health Score:
76 / 100
Difficulty:
easy
Preparation:
35 min.
Preparation
Calories:
308
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 308 cal. | (15 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 13.6 mg | (113 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 60 μg | (20 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 8.5 μg | (19 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 8 mg | (8 %) | ||
| Potassium | 332 mg | (8 %) | ||
| Calcium | 291 mg | (29 %) | ||
| Magnesium | 127 mg | (42 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 25 mg | |||
| Cholesterol | 55 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
4
- Ingredients
- 500 grams Tofu
- lemons
- 2 scallions
- 4 stalks mixed Fresh herbs (such as rosemary and thyme)
- 1 Tbsp Miso paste
- 1 egg (large)
- 3 Tbsps breadcrumbs (and more breadcrumbs for coating)
- salt
- peppers
- 1 Tbsp Canola oil
- 80 grams Apricot jam
- 2 Tbsps grainy Mustard
- 1 handful fresh Fresh herbs (such as shiso and baby spinach)
Preparation steps
1.
Pat tofu dry and crush finely with a fork. Squeeze half a lemon. Rinse scallions, trim, shake dry and chop finely. Rinse 4 sprigs of herbs, shake dry, pluck leaves, chop and mix with the miso paste and the tofu. Add egg and 3-4 tablespoons breadcrumbs. Knead with hands until smooth. If mixture is too soft, incorporate more breadcrumbs. Season well with 1-2 tablespoons lemon juice, salt and pepper.
2.
Form the tofu into 8-12 patties and roll in breadcrumbs. Heat oil in a pan. Fry until golden brown on both sides, 3-4 minutes each side.
3.
Meanwhile, mix apricot jam and mustard. Rinse fresh herbs, shake dry and pluck leaves.
4.
Garnish patties with apricot mustard dip and herbs.
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