Vegan Chesapeake Bay Cakes With Panko Breadcrumbs and Tofu at foodious.com

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Vegan Chesapeake Bay Cakes With Panko Breadcrumbs and Tofu

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45 minutes

dairy-free

gluten-free

(?)

Has gluten from:

panko bread crumb

kid friendly

has meat

has pasta

has seafood

mediterranean

vegan

vegetarian

pescatarian

paleo

(?)

Not paleo due to:

panko bread crumb
tofu

This recipe has no customizations.

Nutrition to Note

This recipe has Calories as 57.4% and Sodium as 56.4% (as a percentage of RDA).

You may need to take these 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: 0.5% of RDA
• Calories: 57.4% of RDA
• Carbs: 9.4% of RDA
• Fat (total lipid): 35.8% of RDA
• Fiber: 6.4% of RDA
• Fructose: 1.1% of RDA
• Protein: 10.2% of RDA
• Sodium: 56.4% of RDA
• Sugar: 4.1% of RDA

• Vitamin A (IU): 11.4% of RDA
• Vitamin B6: 4.3% of RDA
• Vitamin C: 14.4% of RDA
• Iron: 2.5% of RDA
• Magnesium: 9.5% of RDA
• Manganese: 13.2% of RDA
• Niacin: 1.7% of RDA
• Potassium: 5.1% of RDA
• Zinc: 5.7% of RDA

If any nutritional component is greater than 50% of RDA (or any vitamin/mineral is greater than 400% of RDA), the recipe gets a “Nutrition to Note” rating.

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

MACROS

Carbohydrate

25.8

Calories

1147

Fiber

1.79

Iron

0.466

Protein

11.4

Sodium

762

Sugars

1.27

Fat (total lipid)

21.9

INGREDIENTS

Amount

Measure

Adjust

Ingredient

tbsp

olive oil

divided.

1/4

cups

green bell peppers

finely chopped.

1/4

cups

sweet onions

chopped.

1/4

cups

celery (fresh)

chopped.

2 1/2

cups

panko bread crumbs

divided.

tofu

firm, drained, crumbled.

1/2

cups

vegenaise

1/4

cups

parsley (fresh)

minced.

tbsp

old bay seasoning

tsp

sriracha

use any hot sauce you'd like.

tsp

salt

1/2

tsp

ground pepper

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PREPARATION

Preheat the oven to 400 F. Line a baking sheet with parchment paper.

SOFTENING VEGETABLES

Place a skillet over medium heat and let the pan get hot.

Coat the bottom of the pan with half of the oil. Add the bell pepper, onion, and celery to cook.

Stir occasionally, until softened, about 3-5 minutes. Transfer to a large bowl.

Add 1 1/2 cups panko, crumbled tofu, vegenaise, parsley, old bay seasoning, hot sauce salt, and pepper to the vegetables in the bowl. Use a wooden spoon to combine well.

BAKING THE CAKES

Place remaining panko in a pie plate. Form the tofu mixture into 3 by 1/2 inch patties and gently press into crumbs, coating lightly on both sides.

Place on a prepared baking sheet, at least 1 inch apart.

Bake in preheated oven for 12 minutes. Gently flip patties over, rotate the pan and bake for another 12 minutes.

Serve immediately.

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 1147

Protein 11.4 g

Carbohydrates 25.8 g

Iron 0.47 mg

Fiber 1.79 g

Calcium 5.15 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.