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Feta and Spinach Couscous Patties
Feta, spinach and dill flavor these tofu patties. Slice some lemon wedges and pick up some whole-wheat pita bread to serve with this Greek-inspired Tofu Patties Recipe.
Feta and Spinach Couscous Tofu Patties Recipe
Prep Time: 30 minutes
Cook time: 16 minutes
Yield: Serves 4
Feta and Spinach Couscous Tofu Patties Recipe Ingredients
1 cup water
2/3 cup whole-wheat couscous
1/2 cup nonfat plain Greek yogurt
2/3 cup shredded seeded cucumber
3/4 teaspoon garlic powder, divided
1/4 teaspoon salt
3/4 cup silken tofu
1 10-ounce package frozen chopped spinach, thawed and squeezed dry
2/3 cup crumbled feta cheese
1/4 cup snipped fresh dill
1/4 cup minced red onion
1/2 teaspoon freshly ground pepper
2 tablespoons extra-virgin olive oil, divided
4 cups sliced or torn green leaf lettuce
Grape tomatoes, halved, for garnish
Feta and Spinach Couscous Tofu Patties Recipe Instructions
1. Bring water to a boil in a medium saucepan. Stir in couscous, cover and remove from the heat. Let stand for 5 minutes.
2. Combine yogurt, cucumber, 1/4 teaspoon garlic powder and salt in a small bowl.
3. Mash tofu with a fork in a large bowl. Add spinach, feta, dill, onion, pepper, the remaining 1/2 teaspoon garlic powder and the couscous; stir until well combined. Form into 8 patties, using about 1/2 cup for each.
4. Place a baking sheet in the oven and preheat to the lowest setting. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add 4 patties and cook, turning once, until lightly golden on both sides, about 6 minutes total. Transfer to the baking sheet. Repeat with the remaining oil and patties. Serve over lettuce, topped with the yogurt sauce and garnished with tomatoes, if desired.
Make Ahead Tip: Cover and refrigerate the yogurt sauce (Step 2) for up to 6 hours.
Feta and Spinach Couscous Tofu Patties Nutrition Facts
Per serving: 317 calories; 14 g fat ( 5 g sat , 7 g mono ); 22 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 16 g protein; 7 g fiber; 494 mg sodium; 509 mg potassium.
Nutrition Bonus: Vitamin A (252 percent daily value), Folate (45 percent dv), Calcium (28 percent dv), Magnesium (21 percent dv), Iron (19 percent dv)
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 1 vegetable, 1 medium-fat meat, 2 fat
Vegetarian Recipe, Greek
Feta & Spinach Couscous Tofu Patties Recipe
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