This recipe for Vegan Carrot and Tofu Patties offers a delightful and nutritious meal that’s perfect for plant-based eaters or anyone looking to try a meat-free option. The patties are packed with protein from firm tofu and chickpea flour, while carrots, potatoes, and spring onions provide a rich, savory flavor. This dish is also gluten-free, with a smooth texture thanks to the chickpea flour and plant-based milk. It’s easy to prepare, quick to cook, and perfect for a light dinner or lunch. Serve them on their own, in a wrap, or with a salad for a satisfying, healthy meal.

Full Recipe:

Ingredients

150 g (5 oz) fresh carrots, grated
3 spring onions, finely chopped

2 garlic cloves, minced
250 g (8.80 oz) potatoes, grated
2 pinches (1 tsp) of salt

Black pepper to taste
75 g (¾ cup) chickpea flour
80 ml (⅓ cup) plant-based milk (such as almond or soy)

150 g (5 oz) firm tofu, crumbled
Olive oil, for frying

Step-by-Step Instructions

1. Prepare the Vegetables

Grate the Carrots: Begin by washing and peeling the carrots. Grate them using a box grater and set them aside.

Grate the Potatoes: Wash, peel, and grate the potatoes in a similar fashion to the carrots. Squeeze out any excess moisture from the grated potatoes using a clean kitchen towel or paper towel.
Chop the Spring Onions: Finely chop the spring onions.
Mince the Garlic: Peel and mince the garlic cloves.

2. Prepare the Tofu

Crumble the Tofu: Use your hands or a fork to crumble the firm tofu into small, even pieces. Ensure the tofu has been pressed to remove excess moisture for better consistency in the patties.

3. Mix the Ingredients

Combine Vegetables and Tofu: In a large mixing bowl, combine the grated carrots, potatoes, crumbled tofu, spring onions, and garlic.
Add the Dry Ingredients: Add 75 g of chickpea flour to the mixture. Season with salt and black pepper to taste.

Stir in the Plant-Based Milk: Gradually pour in the plant-based milk (80 ml) while mixing. This will help bind the ingredients together and create a cohesive dough.
Adjust the Texture: If the mixture feels too wet, add a bit more chickpea flour. If it’s too dry, add a splash more milk until you reach a firm but moist consistency.

4. Form the Patties

Shape the Patties: Once the mixture is ready, take a small portion (about a golf ball size) and shape it into a patty using your hands. Flatten the patty gently to about 1 cm (0.4 inches) thickness.

Repeat: Continue shaping the patties until all the mixture is used. You should get around 8-10 medium-sized patties.

5. Cook the Patties

Heat the Oil: In a large skillet, heat a few tablespoons of olive oil over medium heat.
Fry the Patties: Place the patties into the pan, leaving enough space between them to flip easily. Fry for about 3-4 minutes on each side or until golden brown and crispy.

Drain on Paper Towels: Once cooked, remove the patties from the skillet and place them on a paper towel to drain any excess oil.

6. Serve

Serve the patties warm with your favorite dipping sauce, in a sandwich, or on a salad. For a complete meal, pair them with a side of roasted vegetables or a fresh green salad.

Cooking Tips

Press the Tofu: For a firmer texture, make sure to press the tofu for about 15 minutes before crumbling. This removes excess moisture and helps the patties hold together better.

Squeeze Out Excess Water: Ensure the grated potatoes and carrots are well-squeezed to remove as much water as possible, preventing soggy patties.
Experiment with Spices: You can add additional spices or herbs, such as cumin, paprika, or fresh parsley, to enhance the flavor of the patties.
Baking Option: If you prefer to avoid frying, you can bake the patties in the oven. Place them on a parchment-lined baking sheet, brush with a bit of olive oil, and bake at 180°C (350°F) for about 25 minutes, flipping halfway through.

Storage

Refrigeration: Store any leftover patties in an airtight container in the refrigerator for up to 3 days.
Freezing: These patties freeze well. After cooking, allow them to cool completely before placing them in a freezer-safe container or bag. They can be frozen for up to 1 month.
Reheating: To reheat, pan-fry the patties in a bit of oil or bake them in the oven at 180°C (350°F) for 10-12 minutes until warmed through.

Nutritional Facts (Per Patty, Makes 8 Patties)

Calories: 120 kcal
Protein: 6g
Carbohydrates: 15g

Fiber: 3g
Fat: 5g
Sodium: 200mg

Sugar: 2g

This recipe is a well-balanced, protein-packed option that provides a good source of fiber and essential nutrients. Tofu and chickpea flour contribute to the protein content, while the carrots and potatoes offer vitamins and minerals. Low in calories, these patties are an excellent choice for a nutritious, plant-based meal.

FAQs

Can I substitute chickpea flour?
- Yes, you can substitute chickpea flour with oat flour or whole wheat flour, although chickpea flour provides a nice binding and added protein.
Can I make the mixture ahead of time?
- Absolutely! You can prepare the mixture up to 24 hours in advance. Just store it in the refrigerator, and shape and cook the patties when you’re ready to serve.
How can I make this recipe gluten-free?
- This recipe is naturally gluten-free as it uses chickpea flour. Just ensure that the plant-based milk and other ingredients are certified gluten-free.

What can I serve with these patties?
- These patties pair well with a fresh salad, roasted vegetables, or even as part of a veggie burger. They’re also great with a yogurt dip or hummus.
Can I add other vegetables to the mixture?
- Yes! You can add grated zucchini, sweet potato, or even finely chopped spinach to the mixture. Just be sure to squeeze out excess water to prevent the patties from becoming too wet.

Conclusion

Vegan Carrot and Tofu Patties are a delicious, healthy, and versatile dish that you can enjoy any time of the day. Whether you serve them as part of a main meal, in a sandwich, or even as a snack, these patties are packed with plant-based protein, fiber, and essential nutrients. They are easy to prepare, and the chickpea flour and tofu create a satisfying texture that even non-vegans will enjoy. Make them ahead of time for a quick and convenient meal solution or freeze for later. These patties are a great way to incorporate more veggies into your diet, without sacrificing flavor or satisfaction.