Estimated Nutrition (whole recipe, rough)
Counts 14 of 16 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Sunflower | 1 oz (28g) hulled | 165 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Walnut | 1 walnut half (4g) | 26 |
| Carrot | 1 medium (61g) | 25 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Garlic | 1 clove (3g) | 4 |
| Tarragon | 1 tsp dried (0.5g) | 2 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Mixed Nuts | not in our table | 0 |
| Seed | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 pound firm tofu, crumbled
- 1 carrot, grated
- 1 zucchini, grated
- 1 leek or onion, sautéed
- 1/4 cup mixed nuts/seeds (sunflower, walnut, piñon)
- 1 teaspoon basil
- 1 teaspoon oregano
- 1 teaspoon thyme
- 1 teaspoon tarragon
- 1/2 teaspoon pepper
- 1 teaspoon garlic
- 1 tablespoon tamari soy sauce
- 1/2 cup breadcrumbs
- =
Directions
Combine the first five ingredients into a food processor and pulse until combined. The mixture should be a bit smooth.
Add the remaining ingredients, excluding the breadcrumbs:
Shape into patties; pat each side with breadcrumbs. Sauté on both sides in ghee until golden brown. Bake at 350 degrees F for 10 minutes. Serve on a bun or as an entrée with a sauce. Makes 6 to 8.
NOTE: Ghee, a traditional oil used in Indian and Ayurvedic cuisine, is similar to clarified butter. It has a high heat tolerance allowing for quick, healthy sautéing. The recipe can be found in the International Cuisine, Asian section.