| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Dairy, Grains | Vegan | Vegtime3 | 6 | Servings |
INGREDIENTS
| 1 | T | Olive oil |
| 2 | c | Chopped white or cremini |
| mushrooms | ||
| 2 | Cloves garlic, minced | |
| Salt and freshly ground | ||
| black pepper to taste | ||
| 1 | T | Whole wheat flour |
| 1 | c | Calcium-enriched soy milk |
| 1 | lb | Firm low-fat tofu |
| 1/2 | c | Whole wheat flour |
| 1/2 | c | Calcium-enriched soy milk |
| 1 | c | Bean sprouts |
| 1/2 | c | Sliced water chestnuts |
| 1/4 | c | Finely chopped green onions |
| 1/2 | c | Sliced shiitake mushrooms |
| 1/4 | c | Drained and soaked hijiki |
| 1 | T | Tamari or soy sauce |
| 2 | T | Peeled and grated fresh |
| gingerroot | ||
| 2 | T | Olive oil |
INSTRUCTIONS
SERVINGS VEGAN For a casual supper, I always enjoy these tofu pancakes topped with a rich mushroom sauce. For optimum taste, prepare the pancake mixture and chill it overnight-the flavors will blend, and the cakes will turn more easily. Serve with brown rice and Emerald Sea Salad. Calcium per serving: 520 mg. Sauce: In medium saucepan, heat oil over medium heat. Add mushrooms, garlic, salt and pepper, and cook, stirring often, until mushrooms are soft, about 7 minutes. Reduce heat to low. Add flour and cook, stirring constantly, 1 minute. Slowly stir in soy milk and cook, stirring constantly, until thick and bubbly, 3 to 5 minutes. If desired, transfer mixture to food processor or blender and process until smooth. Set aside. In food processor or blender, combine tofu, flour and soy milk and process until smooth, Transfer mixture to medium bowl. Stir in bean sprouts, water chestnuts, green onions, shiitake mushrooms, hijiki, tamari or soy sauce and ginger. Batter should be fairly stiff-add more flour if needed. In large nonstick skillet, heat oil over medium heat. Drop batter in skillet by spoonfuls to form 3-inch pancakes about 1/4-inch thick. Cook until golden brown, turning carefully, 2 to 3 minutes per side. Remove to paper towels to drain. Repeat with remaining batter, adding more oil to skillet if necessary. To serve, arrange pancakes on a heated platter and top with sauce. PER SERVING: 205 CAL.; 10G PROT.; 9G TOTAL FAT (1G SAT. FAT); 22G CARB.; 0 CHOL.; 279MG SOD.; 3G FIBER. Recipe by: Vegetarian Times Magazine, March 1998, page 53 Converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 127
Calories From Fat: 62
Total Fat: 7g
Cholesterol: 0mg
Sodium: 269.9mg
Potassium: 170.2mg
Carbohydrates: 14.2g
Fiber: 1.4g
Sugar: 1.4g
Protein: 3g