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Courgette Tofu Fritters

These courgette tofu fritters make a great speedy dinner option, lunch or high protein snack. I usually serve with with roasted vegetables and a side of hummus (for even more protein and plant goodness!).
5 from 4 votes
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Prep Time 10 minutes
Cook Time 10 minutes
Course Main Course, Side Dish, Snack
Servings 7
Calories 74 kcal

Ingredients
 
 

  • 280g firm tofu*
  • 200g courgette grated
  • 1/4 white onion finely chopped
  • 2 garlic cloves minced
  • 15g fresh parsley finely chopped
  • 15g fresh coriander finely chopped
  • 1 tsp salt
  • 1 tsp cumin
  • 1 tsp coriander
  • 1/2 tsp turmeric
  • 1/2 tsp chilli powder
  • 1/2 tsp garam masala
  • 1/4 tsp black pepper
  • 50g chickpea flour*
  • Oil for frying

Instructions
 

  • Use a clean muslin cloth to squeeze out as much water from the tofu and grated courgette as you can, then add to a large mixing bowl.
  • Add all the remaining ingredients and mix well. Use your hands to mash everything up together until you have a mixture that holds when shaping.
  • Shape into 7 patties. Heat a little bit of neutral oil in a frying pan over a medium heat and fry for a few minutes, then turn them over and do the same until golden brown and piping hot inside.

Notes

* You can use plain flour instead.
** You can also bake them in a 180C/160C fan oven for 25-30 minutes, but they won't taste as good as they do when fired! 

Nutrition

Calories: 74kcalCarbohydrates: 7gProtein: 6gFat: 3gSaturated Fat: 0.3gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 351mgPotassium: 180mgFiber: 2gSugar: 2gVitamin A: 432IUVitamin C: 9mgCalcium: 70mgIron: 1mg
Keyword 20 minute meals, courgette, dairy-free, easy snack, gluten-free, healthy meals, healthy recipes, healthy snack, high protein, nut-free, protein recipe, protein snack, tofu
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