Photo of Mediterranean tofu patty and warm bean salad by WW

Mediterranean tofu patty and warm bean salad

12
8
8
SmartPoints® value per serving
Total Time
30 min
Prep
10 min
Cook
20 min
Serves
4
Difficulty
Moderate
Brown rice, olives and sundried tomatoes combine to make pattie perfection. Whip up a warm bean salad to increase the meal’s flavour factor

Ingredients

Brown onion

1 small, finely chopped

Celery

2 individual, finely chopped

Firm tofu

350 g, drained

Brown rice microwave packet

1 cup(s), (125g)

Black olives, drained

¼ cup(s), (40g), kalamatta, pitted, chopped

Semi dried tomatoes, not in oil

35 g, chopped

Pepitas

2 tbs

Egg(s)

1 medium

Fresh flat-leaf parsley

cup(s), chopped

Panko breadcrumbs

140 g

Zucchini

2 medium, cut into 1cm pieces

Cherry tomato

250 g, halved

Canned cannellini beans, rinsed, drained

1 can(s), (400g), rinsed, drained

Oil spray

3 x 3 second spray(s)

Instructions

  1. Preheat oven to 200°C or 180°C fan-forced. Lightly spray a frying pan with oil and heat over medium heat. Add onion and celery and cook, stirring, for 5 minutes or until softened. Transfer to a large bowl.
  2. Place tofu in a food processor and process for 30 seconds or until crumbly. Add tofu to onion mixture with rice, olives, sun-dried tomatoes, pepitas, egg, half the parsley and half the breadcrumbs. Divide mixture into 8 equal portions and shape each portion into a patty. Carefully toss each patty in remaining breadcrumbs to coat.
  3. Line a baking tray with baking paper. Place patties on prepared tray and lightly spray with oil. Bake for 15 minutes, turning once, or until golden.
  4. Meanwhile, spray a frying pan with oil and heat over high heat. Add zucchini and tomatoes and cook, stirring, for 2 minutes. Add beans and remaining parsley and cook, stirring, for 1 minute. Serve patties with warm bean salad and lime wedges.

Notes

SERVING SUGGESTION: Wholegrain bread (40g per serve) and baba ganoush.Japanese panko breadcrumbs are available in the Asian section of most supermarkets. If unavailable you can use fresh breadcrumbs made from white bread.