Mediterranean tofu patty and warm bean salad
7
Points®
Total time: 30 min • Prep: 10 min • Cook: 20 min • Serves: 4 • Difficulty: Easy
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 stick(s), 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
⅓ cup(s), chopped
Panko breadcrumbs
140 g
Zucchini
2 medium, cut into 1cm pieces
Cherry tomatoes
250 g, halved
Canned cannellini beans, rinsed, drained
1 400g can, (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.
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