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Feta & Spinach Couscous Patties

:  January/February 2012

Your rating: None Average: 3.1 (23 votes)

Feta, spinach and dill flavor these tofu patties. Slice some lemon wedges and pick up some whole-wheat pita bread to serve with this Greek-inspired meal.


Feta & Spinach Couscous Patties Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Low calorie | High fiber | Low cholesterol | High calcium | Healthy weight | Diabetes appropriate |

View Our Nutrition Guidelines »

Ingredients

  • 1 cup water
  • 2/3 cup whole-wheat couscous
  • 1/2 cup nonfat plain Greek yogurt
  • 2/3 cup shredded seeded cucumber
  • 3/4 teaspoon garlic powder, divided
  • 1/4 teaspoon salt
  • 3/4 cup silken tofu
  • 1 10-ounce package frozen chopped spinach, thawed and squeezed dry
  • 2/3 cup crumbled feta cheese
  • 1/4 cup snipped fresh dill
  • 1/4 cup minced red onion
  • 1/2 teaspoon freshly ground pepper
  • 2 tablespoons extra-virgin olive oil, divided
  • 4 cups sliced or torn green leaf lettuce
  • Grape tomatoes, halved, for garnish

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Preparation

  1. Bring water to a boil in a medium saucepan. Stir in couscous, cover and remove from the heat. Let stand for 5 minutes.
  2. Combine yogurt, cucumber, 1/4 teaspoon garlic powder and salt in a small bowl.
  3. Mash tofu with a fork in a large bowl. Add spinach, feta, dill, onion, pepper, the remaining 1/2 teaspoon garlic powder and the couscous; stir until well combined. Form into 8 patties, using about 1/2 cup for each.
  4. Place a baking sheet in the oven and preheat to the lowest setting. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add 4 patties and cook, turning once, until lightly golden on both sides, about 6 minutes total. Transfer to the baking sheet. Repeat with the remaining oil and patties. Serve over lettuce, topped with the yogurt sauce and garnished with tomatoes, if desired.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate the yogurt sauce (Step 2) for up to 6 hours.

Nutrition

Per serving: 317 calories; 14 g fat ( 5 g sat , 7 g mono ); 22 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 16 g protein; 7 g fiber; 494 mg sodium; 509 mg potassium.

Nutrition Bonus: Vitamin A (252% daily value), Folate (45% dv), Calcium (28% dv), Magnesium (21% dv), Iron (19% dv)

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1 vegetable, 1 medium-fat meat, 2 fat


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Recipe Categories

Style/Theme
Kid-friendly
Make ahead instructions
Vegetarian
Budget
Entertaining, casual
Everyday favorites
Ease of Preparation
Easy
Type of Dish
Main dish, vegetarian
Total Time
45 minutes or less
Ethnic/Regional
Greek
Mediterranean
Servings
4
Main Ingredient
Vegetarian, soy
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Healthy weight
High calcium
High fiber
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
January/February 2012
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