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Tofu Croquettes, Mushrooms and Leek
Tofu Croquettes, Mushrooms and Leek

Tofu Croquettes, Mushrooms and Leek

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.


30 min

444 kcal

4 doses

Easy

3.52€ / per dose
14.08€ / recipe
Ingredients

You will also need:

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

Nutritional Information

Calories (kcal)

Energy (Kj)

/ Per Dose

444 kcal

1,859 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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What's in this Recipe
Main products:
Abacate Hass  ≃240gr

Avocado

Abacate Hass

≃240gr

Brand: Continente

1.08€

4.49€/kg

Alho Francês  ≃430gr

Leek

Alho Francês

≃430gr

Brand: Continente

0.81€

1.89€/kg

Cebola  ≃240gr
-36%

White Onion

Cebola

≃240gr

Brand: Continente

0.21€

0.89€/kg

Cenoura  ≃110gr

Carrot

Cenoura

≃110gr

Brand: Continente

0.08€

0.69€/kg

Cogumelo Marron  ≃29gr

Brown Mushrooms

Cogumelo Marron

≃29gr

Brand: Continente Seleção

0.16€

5.49€/kg

Farinha Linhaça Amarela  200gr

Ground Flaxseed

Farinha Linhaça Amarela

200gr

Brand: Continente Equilíbrio

1.25€

6.25€/kg

Farinha de Grão de Bico  400gr
-25%

Chickpeas Flour

Farinha de Grão de Bico

400gr

Brand: Nacional

1.49€

3.73€/kg

Oregãos em Folha Saqueta  10gr

Dried Oregano Leaf

Oregãos em Folha Saqueta

10gr

Brand: Continente

0.37€

37.00€/kg

Salsa  50gr

Fresh Parsley

Salsa

50gr

Brand: Continente

0.79€

15.80€/kg

Sementes Quinoa  200gr

Grain Quinoa

Sementes Quinoa

200gr

Brand: Continente

1.99€

9.95€/kg

Tofu BIO  400gr

Natural Tofu

Tofu BIO

400gr

Brand: Continente Bio

1.89€

4.73€/kg

You may also want to add:
Azeite Extra Virgem Clássico 250mL
-35%

Olive Oil

Azeite Extra Virgem Clássico

250mL

Brand: Gallo

1.29€

5.16€/L

Pimenta Preta moinho  45gr

Black Pepper Grain

Pimenta Preta moinho

45gr

Brand: Continente

1.79€

39.78€/kg

Sal Marinho  1kg

Sea Salt

Sal Marinho

1kg

Brand: Continente

0.21€

Add a drink or bread:
Castello D'Alba DOC Douro Branco 750mL
-33%

White Wine

Castello D'Alba DOC Douro Branco

750mL

Brand: --

3.99€

5.32€/L

Quinta de La Rosa DOC Tinto Douro 750mL

Red wine

Quinta de La Rosa DOC Tinto Douro

750mL

Brand: Quinta de La Rosa

10.99€

14.65€/L

Sumo Uva Preta Biológico BIO 1,000mL

Fruit Natural Juice

Sumo Uva Preta Biológico BIO

1,000mL

Brand: Cem Porcento

2.79€

Sumo Maçã/Laranja/Pêssego 750mL

Fruit Natural Juice

Sumo Maçã/Laranja/Pêssego

750mL

Brand: Continente

2.99€

3.99€/L

Pão de Centeio BIO  500gr

Rye Bread

Pão de Centeio BIO

500gr

Brand: Mestemacher

2.19€

4.38€/kg

Cerveja com Álcool Selecção 1927 Japan 750mL
-20%

Craft Beer

Cerveja com Álcool Selecção 1927 Japan

750mL

Brand: Super Bock

3.59€

4.79€/L

Cerveja com Álcool Trigo 330mL

Craft Beer

Cerveja com Álcool Trigo

330mL

Brand: Vadia

2.45€

7.42€/L

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