Semolina has a very unique taste, slightly nutty with a hint of sweetness. I like how it keeps you full for a long time. Thanks to all the fiber it has.
Mix the satisfying carbs in semolina and the satiating protein in tofu, that’s a perfect recipe for a tasty meal that complements your fitness.
This is a healthy vegan friendly meal you can make for a breakfast or use these patties to make a nice sandwich for a lunch. I like eating them on their own with a cup of black coffee.
TABLE OF CONTENTS
Looking for more tofu for breakfast recipes? Checkout the similar Chickpea Tofu Pancakes recipe or Crispy Tofu Cutlets recipe.
Why you’ll love this recipe
- Soft to eat. These tofu are so soft, they almost melt in your mouth. They are very tasty.
- Very healthy. Tofu itself is high in protein. With semolina for the good carbs and veggies for the nutrition, they make it a perfect meal.
- Few ingredients. If you get the tofu, all other ingredients are common household items.
- They look exceptional. Thanks to the colourful veggies, these tofu patties can easily impress your family and friends.
- Quick eats. You may or may not like this one though. They actually save a lot of time as you can easily eat a bunch of them in seconds.
Protein and calories
These protein rich low-calorie semolina tofu patties have about 9g of protein and just 112 calories per serve. Feel free to have two or three serves if you require higher protein amount.
Ingredients needed
- Tofu: Get the extra firm tofu as they can hold the patties in shape. Extra firm tofu is also dense and contains more protein; win win.
- Carrots: Get the matured carrots for the best taste. Not the baby carrots.
- Green onion: In some places they are called shallots.
- Semolina: If you don’t have semolina, use all purpose flour or polenta.
- Oat milk: Adds extra flavour to the patties. Feel free to replace with soy milk or regular milk.
- Cinnamon: For the spiced flavour.
Usha’s recipe tips
- Shred the carrots to medium size. Don’t make them too fine as it makes them more watery.
- Do not get soft tofu as they will cause the patties to crumble.
- If you want to make the protein content even higher, you can add some casein or any vegan protein powder.
- If you add the protein powder, remember to exclude the salt that’s listed in the ingredients. Otherwise, you’ll end up with the patties that are sweet and salty. Not great.
- I tested this recipe both with casein powder and without. I liked it without the protein powder as it gives you more natural and salty flavour, as you would expect from a patty.
Variations
- If you want to make gluten free version of this recipe, use corn grits or polenta instead of semolina.
- You can replace green onion with chives if you like the flavour.
Storage instructions
- To store: Leftovers can be stored in an airtight container in the fridge for up to five days.
- Reheating: Microwave leftovers in 30-second intervals or reheat in a pan over medium heat until warm.
Frequently asked questions
According to USDA, firm tofu have 17.3g of protein per 100 gram.
Semolina is, in fact, a good protein source. Semolina contains 12.7g of protein per 100 gram.
How to make semolina tofu patties (recipe)
Semolina Tofu Patties
Ingredients
- 600 g extra firm tofu
- 1 cup green onion
- 1 cup shredded carrot
- 1 tsp baking powder
- 1 tsp cinnamon powder
- ½ cup semolina
- ½ cup oat milk
- 1 tsp salt
- 1 tsp pepper
Video
Instructions
- Use a kitchen towel or paper towel to gently pat dry the tofu.600 g extra firm tofu
- Take a large bowl and break the tofu into small pieces. Then use a fork to mesh it.
- Use a grater to grate the carrot.
- Cut the green onion into small pieces.
- In the same bowl, add shredded carrot and green onion.1 cup green onion, 1 cup shredded carrot
- Mix it well.
- Now, add the dry ingredients to the bowl, followed by the milk.1 tsp baking powder, 1 tsp cinnamon powder, ½ cup semolina, ½ cup oat milk, 1 tsp salt
- Combine all the ingredients really nicely.
- Take whatever pan you have available. I'm using a pancake pan with a smiley face design.Heat the pan over medium heat and lightly spray it with oil. Then pour the right amount of batter inside the ring and gently press it for full coverage, making sure no area left uncovered. If any part is left uncovered or not pressed nicely, the patties may break when flipping.
- Cook one side for 2 to 3 minutes, or until you can see it changing color. Then flip the patties and cook for an additional 2 to 3 minutes.
- Now it's time to serve your tofu patties. Enjoy your it with a cup of coffee.
Thank you so much for this recipe🙏😊
You are very welcome 🥰 I’m glad you found the recipe helpful.