Spinach & Roasted Red Pepper Tofu Croquettes
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Unrated
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Prep Time
10 mins
-
Cook Time
6 mins
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Total Time
16 mins
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Servings
4
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Calories
424 kcal
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Course
Main Course
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Cuisine
American
Spinach & Roasted Red Pepper Tofu Croquettes
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These Spinach and Roasted Red Pepper Tofu Croquettes are packed with veggies and protein plus tons and tons of flavor.
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Ingredients
- neutral cooking oil generic cooking oil
- 1 onion diced
- 2 garlic cloves, minced
- 2 red bell pepper roasted, thinly sliced
- 1 ounce box spinach frozen, thawed, squeezed to remove liquid
- 1 pound tofu extra firm silken
- 2 tablespoons parsley chopped
- 1 cup grated mozzarella cheese
- 1 cup all-purpose flour divided; gluten-free works well too
- 1/2 cup bread crumbs gluten-free works well too
- 2 teaspoons kosher salt divided
- For Dipping
Instructions
- Heat 1 tablespoon of olive oil in a large saute pan over medium heat, and cook the onions and garlic 5 minutes, until soft. Allow to cool.
- In a large bowl, combine the onions, bell peppers, spinach, tofu, parsley, mozzarella, 1/2 cup flour, and 1 teaspoon salt. Stir to combine well. Shape mixture into patties, about the size of a small burger patty.
- In a shallow bowl, whisk together the remaining 1/2 cup flour, bread crumbs, and 1 teaspoon salt. Dredge each side of the tofu patties in the flour mixture.
- Heat 1-2 tablespoon oil in the large saute pan over medium/high and cook patties for 3 minutes on each side, until golden brown. Serve with marinara sauce for dipping.
Nutrition Information
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Calories
424kcal
(21%)
Carbohydrates
41g
(14%)
Protein
27g
(54%)
Fat
17g
(26%)
Saturated Fat
8g
(40%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
4g
(20%)
Cholesterol
47mg
(16%)
Sodium
1.96mg
(0%)
Potassium
365mg
(8%)
Fiber
2g
(8%)
Sugar
4g
(8%)
Vitamin A
695IU
(14%)
Vitamin C
14mg
(16%)
Calcium
384mg
(38%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 424 kcal
% Daily Value*
| Calories | 424kcal | 21% |
| Carbohydrates | 41g | 14% |
| Protein | 27g | 54% |
| Fat | 17g | 26% |
| Saturated Fat | 8g | 40% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 4g | 20% |
| Cholesterol | 47mg | 16% |
| Sodium | 1.96mg | 0% |
| Potassium | 365mg | 8% |
| Fiber | 2g | 8% |
| Sugar | 4g | 8% |
| Vitamin A | 695IU | 14% |
| Vitamin C | 14mg | 16% |
| Calcium | 384mg | 38% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
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