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Healthy bowl with tofu fritters

Level
very easy
Prep Time
30 mins
Total Time
25 mins
Serves
4

Description

By Annie Ferland, Nutritionist, PharmD, Science et Fourchette

We often talk about vegetarianism without knowing that veggie eating can take many forms. You can choose to be vegan, pesco/ovo/lacto-vegetarian, or flexitarian. To unravel all this, check out my article → @sciencefourchette.

This healthy bowl is inspired by ovo-vegetarianism, a type of plant-based diet that excludes all forms of animal protein except for eggs. This recipe highlights two healthy, local and inexpensive proteins: tofu and eggs!

To make this recipe 100% plant-based, replace the eggs with 30 mL (2 tbsp.) of chia seeds or ground flax and 90 mL (6 tbsp.) warm water. Let sit for 10 minutes so that the mixture can bind the ingredients.

To find out more about plant-based eating, check out my blog article, A plant-based and balanced diet.

Ingredients

Tofu fritters
1 block
marinated tofu cubes Epic Tofu General Tao, patted dry
400 g
2 large
brown organic eggs Nutri
1/3 cup
panko breadcrumbs
80 ml
2 tbsp
tamari sauce
30 ml
1 tbsp
of fresh ginger in oil, Saveurs Balatti
2
green onions, finely chopped
1
clove garlic, minced
1 tbsp
maple syrup automne ambré Brien
2 tbsp
virgin sesame oil
30 ml
1–3 tbsp
cornstarch (optional, see note)
15–45 ml
Creamy lime + mint sauce
1 cup
Belsoy soy cream
250 ml
1
lime, zested and juiced
1
clove garlic, minced
1/3 cup
chopped mint
80 ml
Healthy bowl
250 g
rice vermicelli, cooked according to package directions
1 cup
green cabbage, in ribbons or diced
250 ml
4
red greenhouse-grown radishes from Quebec, thinly sliced
1 cup
fresh mint Gourma
4
lime wedges
1/3 cup
plain cashews, chopped
80 ml

Directions

Step 1
Place rack in centre of oven. Preheat oven to 190 °C (375 °F). Line a baking sheet with parchment paper and lightly coat with oil.
Step 2
In a food processor or with your hands, crumble tofu. Place into a bowl and add remaining ingredients. Season generously with pepper, lightly with salt, and mix well. Shape each fritter using roughly 30 mL (2 tbsp.) of the mixture. Add cornstarch as needed (see note). Using a pastry brush, coat the fritters with oil and place on the baking sheet. Bake for 25 minutes.
Step 3
In a small bowl, combine all ingredients for the lime + mint sauce. Set aside.
Step 4
Place all healthy bowl ingredients in a bowl and mix with the creamy lime + mint sauce. Serve with tofu fritters and remaining sauce.

Tips

Tofu fritters are delicious, but making them can turn quickly into a disaster. If you’ve ever tried an online recipe on the fly, you’ve probably encountered a problem frying tofu fritters or balls; they fall apart and you end up with a mess! This is due to the moisture in the tofu, which varies depending on the brand and how well you drain it. To prevent tofu fritters from falling apart, add as much cornstarch as necessary (you may need to add up to 3-4 tbsp., or none at all) until a sticky mixture is achieved.