Free Healthy Recipe - Tofu Patties

Dairy free, Gluten free, Low GI

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Tofu is a little misunderstood- certainly by meat lovers, many of whom refuse to put it across their lips.
More fool them because tofu when it's handled well is delicious. It's made from soy bean, and while soy is a controversial food, in the form of tofu, miso, tamari and other fermented soy products it provides many health benefits particularly to woman around menopause.

500 grams tofu, firm
1 onion - brown diced
1 cup carrot, grated
1 tsp mixed herbs
2/3 cup walnuts, chopped
1 cup brown rice, short grain
3 tbs tahini
2 tbs miso, shiro
2 tbs tamari, salt reduced
2 tbs mustard

Preheat oven to 200 C .
Spray a baking sheet with oil
Remove tofu from packaging and drain off packing liquid. Blot dry with kitchen paper and set aside.

Heat oil in a large frypan and sauté veggies for about 4 - 5 minutes until tender.
Grate tofu into large bowl, add sauteed veggies, walnuts and rice and mix together.
In a separate bowl or jug combine tahini, miso, soy sauce and mustard together then add to tofu mix.
Stir to combine.
Use your hands to form 10 patties about 2/3 cup per pattie.
Place on baking tray. Spray the top with oil and place in oven for 25 minutes until patties are firm and browned
Serve with salad and relish

Makes 5 servings (serve = 2 patties per serve)

Scale recipe to serves

Prep Time: 15 mins
Cooking Time: 25 mins
Ready in: 40 mins

Suitable for:
Dinner, Lunch
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Nutritional Information - Per Serve
Kj 1986 kj
Calories 475 kcal
Fat 35 g
Saturated Fat 4 g
Total Carbohydrate 17 g
Total Protein 20 g
Fibre 7 g

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