Tofu Rice Croquettes

by | Last updated May 7, 2024 | Entrees, Gluten Free, Oil Free

Tofu is a complete protein, low in calories and low on the glycemic index. High in calcium and and a good source of selenium, tofu supports bone health. Several studies show that individuals who enjoy soy products reduce their risk for breast, prostate, and gastrointestinal cancers.


1 ½   onion, chopped

2 Tbs. yeast flakes

1/4  cup water

1 Tbs. onion powder

2 ½ cups cooked brown rice

1/2 tsp. garlic powder

2 1/4 cups firm organic, non-GMO tofu,mashed (1 pound)

1/2 tsp.  parsley

1/3 cup organic soy milk

1/4 tsp.  cumin

1/3 cup chopped walnuts

1 tsp. salt

2 Tbs. Braggs amino or soy sauce (non-fermented)


Saute onion in water.

Mix with rest of ingredients in a bowl.

Use scoop to form balls.

Place on oiled sheet and bake at 350E for 30 minutes.

Serve with favorite salsa, cream or cheese sauce.

Works Cited:

Lu D, Pan C, Ye C, Duan H, Xu F, Yin L, Tian W, Zhang S. Meta-analysis of Soy Consumption and Gastrointestinal Cancer Risk. Sci Rep. 2017 Jun 22;7(1):4048.

Tse G, Eslick GD. Soy and isoflavone consumption and risk of gastrointestinal cancer: a systematic review and meta-analysis. Eur J Nutr. 2016 Feb;55(1):63-73.

Qiu S, Jiang C. Soy and isoflavones consumption and breast cancer survival and recurrence: a systematic review and meta-analysis. Eur J Nutr. 2019 Dec;58(8):3079-3090.

Wang Q, Liu X, Ren S. Tofu intake is inversely associated with risk of breast cancer: A meta-analysis of observational studies. PLoS One. 2020 Jan 7;15(1):e0226745.



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