Tofu Rice and Vegetable Fritters
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(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
369
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 369 cal. | (18 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 9.4 mg | (78 %) | ||
| Vitamin K | 42.7 μg | (71 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 89 μg | (30 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 15.5 μg | (34 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 485 mg | (12 %) | ||
| Calcium | 131 mg | (13 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 104 mg | |||
| Cholesterol | 109 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 300 grams Cauliflower
- 1 onion
- 1 clove garlic cloves
- 3 Tbsps vegetable oil
- 120 grams cooked Brown rice
- 400 milliliters Vegetable broth
- salt
- peppers
- 150 grams firm Tofu
- 2 eggs
- 2 Tbsps whole grain breadcrumbs
- 2 Tbsps soy sauce (bright)
- 8 Tbsps breadcrumbs
- parsley
Preparation steps
1.
Rinse the cauliflower florets. Peel and finely chop the onion and garlic. In a saucepan, heat a little of the oil and saute the onion and garlic until the onion is translucent. Add the rice and cauliflower, stir to coat and pour in the broth. Cook over low heat until the rice is cooked, about 15 minutes. Add the tofu, transfer to a food processor and puree season with salt and pepper. Transfer to a bowl and cool to room temperature.
2.
Add the eggs and breadcrumbs, stirring to combine and season with soy sauce, salt and pepper. Shape the mixture into 16 fritters. Heat the remaining oil in a nonstick skillet and saute the fritters, working in batches if necessary until golden brown, about 5 minutes per side. Serve with parsley.
