Feta & Spinach Couscous Patties

3.1 (41)
Feta & Spinach Couscous Patties

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.

Yield: 4 servings
Active Time: 40
Total Time: 40

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

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

Nutrition Per Serving

calories 317
fat 14 g (5 g sat, 7 g mono)
cholesterol 22 mg
carbohydrates 35 g
protein 16 g
fiber 7 g
sodium 494 mg
potassium 509 mg

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

Carbohydrate Serving 2

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

From EatingWell January/February 2012