Tofu Rice and Vegetable Fritters

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Tofu Rice and Vegetable Fritters
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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
369
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie369 cal.(18 %)
Protein17 g(17 %)
Fat14 g(12 %)
Carbohydrates44 g(29 %)
Sugar added0 g(0 %)
Roughage5.2 g(17 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.8 μg(4 %)
Vitamin E9.4 mg(78 %)
Vitamin K42.7 μg(71 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.2 mg(52 %)
Vitamin B₆0.3 mg(21 %)
Folate89 μg(30 %)
Pantothenic acid1.9 mg(32 %)
Biotin15.5 μg(34 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C51 mg(54 %)
Potassium485 mg(12 %)
Calcium131 mg(13 %)
Magnesium92 mg(31 %)
Iron3.6 mg(24 %)
Iodine7 μg(4 %)
Zinc2.2 mg(28 %)
Saturated fatty acids2.3 g
Uric acid104 mg
Cholesterol109 mg
Complete sugar4 g

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
How healthy are the main ingredients?
CauliflowerCauliflowerTofusoy saucegarlic cloveonion

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.