Tofu Carrot Sliders at foodious.com

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Tofu Carrot Sliders

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45 minutes

4 servings

Adjust servings

Yields 12 sliders

dairy-free

(?)

Has dairy from:

unsalted butter

gluten-free

(?)

Has gluten from:

all-purpose flour
bread crumb
rye flour
whole wheat flour

kid friendly

has meat

has pasta

has seafood

mediterranean

vegan

(?)

Not vegan due to:

egg (large)
unsalted butter

vegetarian

(?)

Not vegetarian due to:

egg (large)

pescatarian

paleo

(?)

Not paleo due to:

all-purpose flour
bread crumb
tofu
rye flour
granulated sugar
whole wheat flour

This recipe has no customizations.

Nutrition to Balance

This recipe has Vitamin A (IU) as 769% (as a percentage of RDA).

You'll likely need to take this into account today to balance out your diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 10.7% of RDA
• Calories: 37.9% of RDA
• Carbs: 18.0% of RDA
• Fat (total lipid): 38.1% of RDA
• Fiber: 32.3% of RDA
• Fructose: 2.8% of RDA
• Protein: 24.0% of RDA
• Sodium: 69.4% of RDA
• Sugar: 23.1% of RDA

• Vitamin A (IU): 769% of RDA
• Vitamin B6: 53.9% of RDA
• Vitamin C: 18.8% of RDA
• Iron: 14.4% of RDA
• Magnesium: 31.6% of RDA
• Manganese: 33.7% of RDA
• Niacin: 30.9% of RDA
• Potassium: 24.6% of RDA
• Zinc: 20.4% of RDA

If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.

Whether this matters for your diet depends mostly on what other foods you consume today.

MACROS

Carbohydrate

49.5

Calories

758

Fiber

9.04

Iron

2.71

Protein

27.0

Sodium

937

Sugars

7.23

Fat (total lipid)

23.3

MAIN RECIPE INGREDIENTS

Amount

Measure

Adjust

Ingredient

carrot

grated.

clove

garlic (fresh)

minced.

whole

eggs (large)

1/4

cups

all-purpose flour

1/4

cups

bread crumbs

1/2

tsp

pinch

tbsp

whole

sliced.

leaves

spinach (fresh)

largest leaves of the bunch.

package

tofu

halved horizontally and sliced.

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INGREDIENTS FOR: WHOLE WHEAT RYE ROLLS

Amount

Measure

Ingredient

tbsp

unsalted butter

melted, plus more for bowl and plastic wrap.

cup

water

warm water (105 degrees to 110 degrees).

whole

egg (large)

lightly beaten.

1 1/4

cups

rye flour

3/4

cups

all-purpose flour

plus more for work surface.

envelope

active dry yeast

tbsp

granulated sugar

tsp

salt

1 1/2

cups

whole wheat flour

tbsp

caraway seeds

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PREPARATION

PREPARING THE SLIDER ROLLS

Follow the steps in the dependent recipe to make the slider rolls.

PREPARING THE CARROT PATTIES

In a medium size mixing bowl, combine the grated carrots, garlic, eggs, flour, bread crumbs, salt and black pepper; mix well.

Heat oil in a frying pan over medium-high heat. Make the mixture into small patties, and fry until golden brown on each side.

PREPARING THE TOFU

Over medium-high heat, layer the tofu in a single layer in a pan.

Cook each side of the tofu for 2-3 minutes.

ASSEMBLING THE SLIDERS

Cut each slider roll in half, lay a few spinach leaves down, a carrot patty, some tofu and top with sliced radish.

DEPENDENT RECIPES:

Whole Wheat Rye Rolls

This dependent recipe has a "yields ratio" of 1. This means that for every 1 serving of the main recipe you're making, make 1 serving of the dependent recipe.

THIS RECIPE CAN BE CUSTOMIZED

Make it Gluten Free!

A gluten-free variant of this recipe can be made. Just make the following substutions: gluten-free breadcrumb for bread crumb and gluten-free all-purpose flour for all-purpose flour.

Make it Wheat Free!

A wheat-free variant of this recipe can be made. Just make the following substutions: gluten-free breadcrumb for bread crumb and gluten-free all-purpose flour for all-purpose flour.

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 758

Protein 27.0 g

Carbohydrates 49.5 g

Iron 2.71 mg

Fiber 9.04 g

Calcium 107 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.