Tofu Patties with Peas and Artichoke in a Wonderful Tangy Sauce

Remember a while back (when it was still warm and pleasant outside) when I was a guest in Efrat Lichtenstadt's beautiful column in the Makor Rishon newspaper and we made a bunch of tofu dishes?

And remember one dish that completely drove you wild? (Wow, so many tags. You guys are champions!)

I’m talking about the tofu patties with petite peas and artichoke hearts in a lovely lemony sauce.

Well, look!

I've finally filmed a video and posted the recipe on the blog. (About time!)

I really love this recipe.

Maybe it's because it's so easy to make and makes such a great impression at the table,

or because of the wonderful aroma of the rich sauce and patties that spreads through the kitchen ahead of the Shabbat meal.

Either way, I love devouring these patties knowing they are delicious, healthy, high in protein, low in carbs, and full of fiber.

Perfect for a cutting phase.

Pair them with a side of carbs like whole-wheat Ptitim, rice, or couscous (because there's sauce and it's fun), and you have a full, nutritious, and healthy meal.

A bit about the recipe

I made the patties from tofu that I ground in a food processor. I mixed the resulting mixture with onion, parsley, garlic, spices, and a bit of breadcrumbs for binding.

If you want to replace the breadcrumbs, you can use finely ground oats.

The sauce is based on petite green peas from Harduf (who also participated in creating this recipe).

If you're worried that freezing harms the nutritional value of the peas, you can rest easy; freezing slows down the rate of nutrient degradation. That's why I recommend consuming frozen fruits and vegetables in addition to fresh ones.

Want another vegan patty recipe?

Nutritional values for Tofu Patties with Peas and Artichoke

Nutritional values per 100g serving:
200 kcal
14.5g protein
10g carbs
9.5g fat (of which 3g saturated fat)
3g dietary fiber

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Tofu Patties with Peas and Artichoke

Prep time 30 minutes

Cook time 3 minutes

Servings 24 patties

Ingredients

For the Patties

• 300 g tofu
• 1/2 onion, chopped
• 62 g bread crumbs 1/2 cup
• 1 cup chopped parsley leaves
• 2 cloves minced garlic
• 1 tsp Baharat / Ras el hanout / meatball seasoning
• 1 tsp turmeric
• 1/2 tsp salt

For the Sauce

• 8 hearts artichoke can be frozen
• 1 cup petite peas (Harduf brand)
• 1 onion chopped
• 6 cloves garlic Yes! 6 (I didn't make a mistake)
• 1/2 tsp salt
• 3 tbsp olive oil 30 ml
• juice of half a lemon Don't skip it
• 1 cup boiling water 240 ml

Instructions

1. Preheat oven to 180°C.
   

2. Place the tofu in a blender and process thoroughly until a uniform paste forms (if the paste is too stiff, add a tablespoon or two of water).

3. Transfer the blended tofu to a bowl and add the onion, parsley, garlic, spices, and breadcrumbs. Mix well.

4. With wet hands, form balls the size of ping-pong balls and place them on a baking tray. Drizzle with a little olive oil and bake for about 10 minutes until browned.

5. Prepare the sauce: In a shallow pot, sauté the onion for about 15 minutes until it browns slightly. Add the minced garlic and sauté for another minute or two over low heat.

6. Add the artichoke hearts and sauté for about 5 minutes until they brown slightly.

7. Add the peas and stir.

8. Add the lemon juice and the cup of boiling water and cook for about 20 minutes.

9. Add the patties and cook for another 10 minutes until the sauce reduces. Taste and check that the artichoke hearts are tender.

Recipe Video