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Cheese-less Fricadelle (Vegan)

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A cheese-less Fricadelle for vegans.

YIELD

8 servings

PREP

15 min

COOK

45 min

READY

60 min

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 ZUCCHINI
finely chopped
½ 118
CUPS ML SWEET RED BELL PEPPERS
diced
½ 118
CUPS ML SWEET YELLOW BELL PEPPERS
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 1
X X OLIVE OIL *
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 1
X 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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