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Cheese-less Fricadelle (Vegan)

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Vegan fricadelle: crisp pan-fried patties of tofu, toasted millet, and finely chopped vegetables, breaded golden and served with a bright cilantro-almond chutney. A hearty meat-free, dairy-free main.

YIELD

8 servings

PREP

15 min

COOK

45 min

READY

60 min

These vegan fricadelle are golden, crisp-edged patties built from tofu, toasted millet, and a confetti of finely chopped vegetables, a satisfying meat-free, cheese-free main.

Toasting the millet before cooking is a small step with a big payoff. Stirring the grains in oil until they darken a few shades brings out a nutty, almost popcorn-like flavor that carries the whole patty. The cooked millet also binds the mixture, holding everything together without egg.

Squeezing the excess water from the tofu matters too; wet tofu makes a mushy patty that falls apart in the pan. Steam the vegetables only to tender-crisp so they keep some texture and color inside.

A breadcrumb coating crisps up beautifully when pan-fried. Serve the fricadelle drizzled with the silky cilantro-almond chutney, with its zip of jalapeno, ginger, and citrus, over rice pilaf.

Chef Tips

  • Toast the millet until it darkens for a deeper, nuttier flavor that anchors the patties.
  • Squeeze the tofu well, since excess moisture makes patties that crumble while frying.
  • Moisten your hands when shaping so you can form smooth, crack-free patties that hold together.
  • Fry over moderately high heat for a crisp crust without burning the breadcrumbs.

Variations

  • Use quinoa or cooked rice in place of the millet.
  • Swap the vegetables for whatever you have, keeping the total amount similar.
  • Serve with a different sauce, like a tahini drizzle or tomato chutney.

Ingredients

1 15
TABLESPOON ML OLIVE OIL
158
CUPS ML MILLET
1 ⅓ 315
CUPS ML WATER
1 237
CUP ML CARROTS
finely chopped
1 237
CUP ML ZUCCHINIS
finely chopped
½ 118
CUPS ML SWEET RED BELL PEPPER
diced
½ 118
CUPS ML SWEET YELLOW BELL PEPPER
diced *
2 57.8
OUNCES ML/G SPINACH
wilted & chopped
1 453.6
POUND G TOFU
extra-firm*
1 ¼ 6.3
TEASPOONS ML SALT
½ 2.5
TEASPOONS ML BLACK PEPPER
2 473
CUPS ML BREAD CRUMBS
1
X OLIVE OIL
to taste *
1 ⅓ 315
CUPS ML CILANTRO
¼ 59
CUPS ML ALMONDS
chopped *
2 2
EACH EACH JALAPEÑO PEPPER
seeded & chopped *
1 1
SLICE SLICE GINGER *
3 45
TABLESPOONS ML MAPLE SYRUP
½ 118
CUP ML ORANGE JUICE
1
X SALT
to taste *

Directions

Roughly break tofu & squeeze out excess moisture.

Combine olive oil & millet in a pot over moderate heat.

Toast the millet grains, stirring constantly, until darkened a few shades.

Add water, bring to a boil, reduce heat, cover & cook until the millet is tender, about 20 minutes, add more water if necessary.

Set aside for 10 minutes, then fluff with a fork.

Individually steam vegetables until tender-crisp.

In a bowl, mix seasoned tofu with salt, pepper, millet & vegetables.

Mix gently.

Moisten hands, divide mixture into 16 flattened balls & form into crack free patties, about ½ inch thick.

Pat patties in breadcrumbs so they are coated on all sides.

Set aside on waxed paper lined trays.

Pan fry fricadelles over moderately high heat in a lightly oiled skillet for 5 to 7 minutes on each side.

Keep warm in a preheated 250 degree F oven.

Drizzle with chutney & serve with rice pilaf & vegetables.

CHUTNEY: Combine all ingredients in a food processor & purée until silky.

Force through a strainer; discard roughage.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 208g (7.3 oz)
Amount per Serving
Calories 303 26% from fat
 % Daily Value *
Total Fat 9g 13%
Saturated Fat 1g 7%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 591mg 25%
Total Carbohydrate 14g 14%
Dietary Fiber 5g 19%
Sugars g
Protein 30g
Vitamin A 65% Vitamin C 35%
Calcium 46% Iron 20%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber
 

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