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Veggie Butternut Squash Tofu Croquettes

croquettes-courge-tofu

The vibrant orange, yellow and red coloured leaves are a sign that squash season is finally here! Like myself, you probably already enjoy them in creamy soups, but I wanted to do something different. Here are Butternut Squash Tofu Croquettes, a perfect starter to serve your guests.

Butternut squash is easy to cook and is known for its unique, mild, and sweet taste. And what’s more, these vitamin-packed croquettes are rich in protein, so why miss out!

Number of servings : 9 croquettes (3-4 portions)

Preparation time: 20 minutes

Cooking time: 50 minutes

Ingredients

  • 200g firm tofu
  • 1 ¾ cups (200g) butternut squash, cubed
  • Half a medium red onion, coarsely chopped
  • 1 egg
  • 2 tbsp (30 mL) whole wheat or oat flour
  • 15 mL (1 tbsp) ground coriander
  • 15 mL (1 tbsp) soy sauce
  • 5 mL (1 tsp) garlic powder
  • 5 mL (1 tsp) onion powder
  • Cayenne pepper and paprika to taste (optional)

For the dip (optional)

  • ½ cup (125g) 0% plain yogurt
  • 4 tbsp (60g) light goat cheese*
  • 1 tbsp (15ml) chopped fresh chives

*The dip can also be made with a light cream cheese instead of goat cheese, depending on taste.

Preparation

  1. Preheat oven to 350F.
  2. Place cubed squash on a foil-lined baking sheet. Bake for about 30 minutes or until tender.
  3. Meanwhile, pat the tofu dry. Using your hands, coarsely break up the tofu block into pieces.
  4. Place tofu, cooked squash cubes and onion in blender.
  5. Add egg, flour, soy sauce, ground coriander, garlic powder and onion powder.
  6. Blend for about 45 seconds until uniform but still granular.
  7. Shape 9 croquettes using your hands or an ice cream scoop (about 30ml) and place on a baking sheet.
  8. Bake for 20 minutes or until golden brown and still soft inside.
  9. Meanwhile, mix all the ingredients for the sauce in a small bowl.
  10. Serve your tofu croquettes with your homemade yogurt dip or any dip you prefer!

If you have leftover squash, use it in this recipe: Butternut Squash and Apple Soup!

Nutritional values per croquette: 67 calories, 6 g carbohydrates, 1 g de fibers, 3 g fat and 5 g de proteins

Nutritional values for the dip (185g) : 212 calories, 11g carbohydrates, 12g fat and 15g proteins.

Author
Loan Hoang

Diplômée de l’Université Laval en février 2020, Loan travaille chez Nautilus Plus depuis février 2021 comme nutritionniste. Passionnée de nutrition et d’activité physique, elle est une fervente adepte de plein air et de voyages culinaires. Elle vous partage des recettes variées créées sur l’inspiration du moment à travers lesquelles elle insiste sur l’équilibre des saveurs. Ses recettes, testées et appréciées, ont l’avantage d’être simples et faciles à réaliser. Elles ont été conçues pour un mode de vie actif dans le cadre de saines habitudes de vie, visant la santé générale et une saine gestion du poids. En espérant que vous trouverez autant de plaisir qu’elle en a eu à les déguster et à les cuisiner!


Veggie Butternut Squash Tofu Croquettes is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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