Description
Crispy tofu and vegetable patties blend Mediterranean flavors with protein-packed ingredients for a delightful plant-based meal. Herb-infused and golden brown, these patties offer a satisfying crunch that will tempt you to savor each wholesome bite.
Ingredients
Scale
Primary Protein:
- 1 block (14 ounces / 397 grams) firm tofu, drained and crumbled
- 1 egg (or flax egg for vegan option)
Vegetables:
- 1 cup (150 grams) grated zucchini (squeeze out excess moisture)
- 1/2 cup (75 grams) grated carrots
- 1/2 cup (75 grams) finely chopped bell pepper (red or yellow)
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 tablespoon fresh parsley, chopped (optional)
Seasonings and Binding Ingredients:
- 1 tablespoon soy sauce
- 1 tablespoon nutritional yeast (optional, for a cheesy flavor)
- 1 teaspoon ground cumin
- 1 teaspoon ground paprika
- 1/2 cup (60 grams) breadcrumbs (use gluten-free if preferred)
- 2 tablespoons olive oil for frying
- Salt and pepper to taste
Instructions
- Extract tofu from packaging and apply steady pressure to eliminate excess moisture, then delicately fragment into fine, uniform crumbles using fingertips or a utensil.
- Transfer tofu fragments into a spacious mixing vessel, incorporating grated zucchini, shredded carrots, diced bell pepper, minced onion, crushed garlic, umami-rich soy sauce, protein-packed nutritional yeast, earthy cumin, smoky paprika, fresh parsley, textural breadcrumbs, and a whisked egg. Calibrate seasoning with precise salt and pepper measurements.
- Manipulate the aromatic blend with clean hands, meticulously crafting uniform circular patties approximately 2-3 inches in diameter, ensuring compact structural integrity.
- Warm a generous pool of olive oil within a expansive skillet positioned over moderate thermal intensity. Gently deposit prepared patties into the heated surface, allowing each side to transform into a golden, crisp exterior through a 4-5 minute culinary transformation.
- Elevate the dish’s presentation by accompanying the patties with complementary dipping sauces, nestling within soft burger buns, or artfully arranging atop a verdant salad bed.
Notes
- Ensure tofu is thoroughly pressed to remove maximum moisture, preventing soggy patties that fall apart during cooking.
- Grate vegetables finely and squeeze out excess liquid using a clean kitchen towel to maintain the perfect patty texture and prevent sogginess.
- For gluten-free option, replace breadcrumbs with almond flour or gluten-free panko, keeping the binding and crispy exterior intact.
- Boost protein content by adding quinoa or hemp seeds to the mixture, creating a more nutritionally dense vegetarian patty that satisfies hunger.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Lunch, Snacks
- Method: Frying
- Cuisine: Asian
Nutrition
- Serving Size: 4
- Calories: 210
- Sugar: 3 g
- Sodium: 350 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 24 g
- Fiber: 4 g
- Protein: 12 g
- Cholesterol: 70 mg