Description
These Tofu and Vegetable Patties are a healthy, flavorful vegetarian option that’s crispy on the outside and soft on the inside. Packed with tofu, colorful veggies, and a hint of seasoning, they make a perfect snack, appetizer, or main course. These patties are great for meal prep and can be served with a dipping sauce or on a bun for a delicious veggie burger.
Ingredients
Units
Scale
- 1 block (14 oz) firm tofu, drained and crumbled
- 1 cup (150g) grated zucchini (squeeze out excess moisture)
- 1/2 cup (75g) grated carrots
- 1/2 cup (75g) finely chopped bell pepper (red or yellow)
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 tbsp soy sauce
- 1 tbsp nutritional yeast (optional, for a cheesy flavor)
- 1 tsp ground cumin
- 1 tsp ground paprika
- 1 tbsp fresh parsley, chopped (optional)
- 1/2 cup (60g) breadcrumbs (use gluten-free if preferred)
- 1 egg (or flax egg for vegan option)
- 2 tbsp olive oil for frying
- Salt and pepper to taste
Instructions
- Prepare the Tofu: Press the tofu to remove excess water, then crumble it into small pieces using your hands or a fork.
- Mix the Ingredients: In a large bowl, combine the crumbled tofu, grated zucchini, grated carrots, chopped bell pepper, onion, garlic, soy sauce, nutritional yeast (if using), cumin, paprika, parsley, breadcrumbs, and egg. Season with salt and pepper to taste.
- Form the Patties: Using your hands, shape the mixture into patties about 2–3 inches in diameter.
- Cook the Patties: Heat the olive oil in a large skillet over medium heat. Add the patties and cook for 4–5 minutes on each side, or until golden brown and crispy.
- Serve: Serve the patties with a dipping sauce, in a burger bun, or on a salad. Enjoy!
Notes
- For a vegan version, replace the egg with a flax egg (1 tbsp flaxseed meal mixed with 2.5 tbsp water).
- For added flavor, you can mix in some chili flakes for a spicy kick or a tablespoon of tahini for creaminess.
- Make ahead: These patties can be made in advance and stored in the fridge for up to 4 days or frozen for up to 3 months. Reheat in a skillet before serving.
Nutrition
- Serving Size: 1 patty
- Calories: 120 kcal
- Sugar: 3g
- Sodium: 180mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 6g
- Cholesterol: 35mg