Recipes · Japanese · Main Courses
Ganmodoki (Japanese Fried Tofu Fritters with Vegetables)
One serving has 756 kcal and 44 g protein, and at least a fifth of a woman's daily need of manganese (197%), copper (147%), calcium (143%), selenium (88%), folate (80%) and thiamin (79%). Ready in 55 minutes.
- Preparation: 30 min
- Cooking: 25 min
- Makes: 1 serving (520 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free, High protein
- Contains: gluten, soy
Ingredients
- 200 g Firm (momen) tofu
- 3 g Dried shiitake mushroom
- 2 g Dried hijiki seaweed
- 15 g Carrot, finely shredded
- 15 g Edamame, shelled
- 20 g Nagaimo (Japanese mountain yam), grated
- 6 g Potato starch (katakuriko)
- 0.3 g Salt
- 12 g Vegetable oil, for deep-frying (amount absorbed)
- 60 g Daikon radish, finely grated
- 4 g Ginger, finely grated
- 5 g Spring onion, thinly sliced
- 8 g Soy sauce
- 75 g Japanese short-grain rice
- 95 g Water (for the rice)
Method
- Rinse the rice until the water runs almost clear, soak it in the water for 30 minutes, then bring to the boil, cover and cook on the lowest heat for 13 minutes; leave it to steam, covered, for 10 minutes. Meanwhile soak the shiitake and hijiki in separate bowls of warm water for 20 minutes.
- Drain the tofu: wrap it in a clean cloth, put a plate and a heavy can on top and leave it for 20-30 minutes, then squeeze it in the cloth to get out as much water as you can. It should feel crumbly and dry.
- Squeeze the shiitake and hijiki dry and chop them finely, discarding the shiitake stem. Blanch the carrot for 1 minute and drain it.
- Mash the tofu in a bowl until smooth (or push it through a sieve), then mix in the grated nagaimo, potato starch and salt until it holds together like a soft dough. Fold in the shiitake, hijiki, carrot and edamame.
- With oiled hands, shape the mixture into 4 flat rounds about 2 cm thick. Heat 3-4 cm of oil in a small pan to 160 °C and fry them for 4-5 minutes, turning once, until puffed and pale gold. Raise the heat to 180 °C for the last minute so they crisp, then drain on paper.
- Serve the ganmodoki hot with a mound of grated daikon topped with ginger and spring onion, the soy sauce to dip them in, and the rice. The name means 'mock goose': Buddhist temple cooks made them as a meatless dish.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 756 kcal | 36% |
| Carbohydrates | 83.2 g | |
| Water | 356 mL | |
| Fiber | 10.4 g | 35% |
| Protein | 44.1 g | 92% |
| Tryptophan | 0.57 g | |
| Threonine | 1.9 g | |
| Isoleucine | 2 g | |
| Leucine | 3.5 g | |
| Lysine | 2.2 g | |
| Methionine | 0.59 g | |
| Cystine | 0.27 g | |
| Phenylalanine | 2.1 g | |
| Tyrosine | 1.7 g | |
| Valine | 2.2 g | |
| Histidine | 1.1 g | |
| Fat | 30.9 g | |
| Monounsaturated | 6.9 g | |
| Polyunsaturated | 17.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 15.2 g | |
| Saturated | 4.6 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 0 mg | |
| Calcium | 1,426 mg | 143% |
| Copper | 1.3 mg | 147% |
| Iron | 10.1 mg | 56% |
| Magnesium | 184 mg | 59% |
| Manganese | 3.5 mg | 197% |
| Phosphorus | 540 mg | 77% |
| Potassium | 1,060 mg | 23% |
| Selenium | 48.5 µg | 88% |
| Sodium | 631 mg | |
| Zinc | 4.8 mg | 60% |
| Thiamin (vitamin B1) | 0.87 mg | 79% |
| Riboflavin (vitamin B2) | 0.39 mg | 35% |
| Niacin (vitamin B3) | 5.3 mg | 38% |
| Pantothenic acid (vitamin B5) | 2.2 mg | 44% |
| Pyridoxine (vitamin B6) | 0.51 mg | 39% |
| Folate (vitamin B9) | 318 µg | 80% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 26.8 mg | 6% |
| Vitamin A | 130 µg | 19% |
| Vitamin C | 17.5 mg | 23% |
| Vitamin D (D2 + D3) | 4.6 IU | 1% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 39.4 µg | 44% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.