Edamame Tofu Fritters
Pan-cooked fritters of edamame, grated tofu, spring onion and mint — great with a dip.
- Prep
- 15 min
- Pan-cook
- 15–20 min*
- Makes
- about 10–12 fritters
- Serves
- 3–4
Ingredients
- 1 cup edamame (shelled, cooked)
- 250 g firm tofu, grated
- ¾ cup spring onions, finely chopped
- 2 tbsp fresh mint, chopped
- 1 tsp garlic powder (or crushed garlic)
- ½ cup oat flour
- ¼ cup quinoa flour
- ~¼ cup water (add gradually as needed)
- 1 tsp sea salt
- ½–1 tsp black pepper
- 1 tsp coconut oil (for cooking on pan)
Nutrition
Per serving (1/4 of batch), estimated
- Calories
- 230 kcal
- Protein
- 18.5 g
- Carbohydrates
- 19.9 g
- Fat
- 10.1 g
- Fibre
- 5.2 g
Method
- 1
Grate the tofu and finely chop the spring onions and herbs.
- 2
In a large bowl, combine: edamame, grated tofu, spring onions, mint, garlic, oat flour, quinoa flour, salt, and pepper.
- 3
Add water gradually while mixing until you get a thick, sticky batter that holds its shape well.
- 4
Scoop portions (using a spoon or scoop) and shape into small patties.
- 5
Heat a pan and lightly grease with 1 tsp coconut oil.
- 6
Place the patties on the pan and gently flatten.
- 7
Cook on medium heat until golden and firm on one side, then flip and cook the other side until cooked through.
- 8
Let them rest briefly on a plate or rack to set further.
Tofu and edamame make these naturally protein-forward. Pair with a crunchy salad or vegetable soup and a yogurt- or herb-based dip to make them a fuller meal.
Notes
Serve With — Peanut miso dip (your combo 👌). Or any dip of choice — tahini, yogurt dip, mint chutney. Nutrition basis: Based on 4 servings (about 2½–3 fritters each), ½ cup oat flour ≈46 g and ¼ cup quinoa flour ≈30 g; excludes dip. Estimates use USDA FoodData Central SR Legacy and label proxies; ingredient weights and brands vary. Total carbohydrate includes fibre.
* Pan-cook 15–20 min in batches. Edamame already cooked.