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Tofu Croquettes, Mushrooms and Leek

Name: Tofu Croquettes, Mushrooms and Leek with avocado pear
Total time: 30 min
Yield: 4 servings
Ingredients: 1 uni Leek; 70 gr Carrot; 1 uni White Onion; 150 gr Paris Mushroom; 300 gr Natural Tofu; 4.5 Tbsp Grain Quinoa; 4.5 Tbsp Chickpeas Flour; to taste Fresh Parsley; to taste Dried Oregano Leaf; 3 Tbsp Ground Flaxseed; 2 uni Avocado; 6 Tbsp Olive Oil; to taste Sea Salt; to taste Black Pepper Grain

with avocado pear

If you like traditional croquettes you will be surrendered to these tofu and mushroom croquettes. High in protein, they are a great way to eat something tasty without leaving a healthy diet. Mushrooms make the recipe even tastier and the remaining vegetables, which are not even noticeable in taste, make the dish more nutritionally balanced.

By Carolina Gomes da Silva

For 4 people Low Kcal Plant Based High Protein

30 min

434 kcal

4 doses

Easy

Ingredients

Avocado

2 uni

Brown Mushrooms

150 gr

Carrot

70 gr

Chickpeas Flour

4.5 Tbsp

Dried Oregano Leaf

to taste

Fresh Parsley

to taste

Grain Quinoa

4.5 Tbsp

Ground Flaxseed

3 Tbsp

Leek

1 uni

Natural Tofu

300 gr

White Onion

1 uni

You will also need:

The following ingredients will not be added to your grocery list.

Black Pepper Grain

to taste

Olive Oil

6 Tbsp

Sea Salt

to taste

Nutritional Information

Calories (kcal)

Energy (Kj)

/ Per Dose

434 kcal

1,816 Kj

Nutritional real facts per meal might have small variations from the website nutritional info.

Preparation Instructions

01

Saute tofu, 5 whole mushrooms, 1 leek stalk, 1 carrot and 1 onion, with all seasonings.

02

To cook quinoa, wash it first and separate it into a pan of quinoa. Use twice the amount in water. Cover the pan, reduce the heat and simmer for about 10-15 min.

03

Then break the very small tofu and saute together with 4 and a half tablespoons of cooked quinoa in the same frying pan as the vegetables.

04

After stirring about 10 min, always with the lid on and at least put everything in a separate container with flaxseed and grind in a shredder.

05

In the end make the croquettes with a little grain flour around to better wrap.

06

Bake about 15 min at 180ºC.

07

After that time they are ready to serve. Accompany the croquettes with half avocado Pear and season to your liking.

Note: This recipe makes 16 croquettes. An individual dose is 4 croquettes

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Tofu Croquettes, Mushrooms and Leek