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Spinach & Roasted Red Pepper Tofu Croquettes
These Spinach and Roasted Red Pepper Tofu Croquettes are packed with veggies and protein plus tons and tons of flavor.
Prep Time
10 mins
Cook Time
10 mins
Total Time
16 mins
Servings: 4
Calories: 424 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- oil
- 1 onion, diced
- 2 garlic cloves, minced
- 2 roasted red bell peppers, thinly sliced
- 1 ounce box frozen spinach, thawed and squeeze out as much liquid as possible
- 1 pound extra firm silken tofu
- 2 tablespoons chopped parsley
- 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.
Cup of Yum
Nutrition Information
Calories
424kcal
(21%)
Carbohydrates
41g
(14%)
Protein
27g
(54%)
Fat
17g
(26%)
Saturated Fat
8g
(40%)
Polyunsaturated Fat
2g
Monounsaturated Fat
4g
Cholesterol
47mg
(16%)
Sodium
1.96mg
(0%)
Potassium
365mg
(10%)
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
% 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.