Spinach & Mushroom Croquettes (Vegan) — Detailed Recipe

Ingredients (makes ~16–20 croquettes)

Spinach & mushroom base

1. 1 tbsp olive oil (or neutral oil)
2. 1 small onion, finely chopped
3. 3–4 cloves minced garlic
4. 1 tsp chili flakes (adjust to taste)
5. 250–300 g mushrooms, finely chopped
6. 300–350 g frozen spinach (thawed and squeezed dry), or 2–3 cups fresh cooked spinach
7. Salt + black pepper (to taste)
8. 1 tbsp nutritional yeast (optional, for extra “cheesy” flavor)

Vegan “cheese” spread (for binding)

1. 200 g firm tofu (drained)
2. 1/2–3/4 cup soaked cashews (about 60–90 g dry cashews, soaked until very soft)
3. 3 tbsp nutritional yeast
4. 1–2 tbsp lime juice
5. Salt (to taste)
6. Black pepper
7. Water as needed (a few tbsp) to make it smooth, thick, and slightly runny like a spread

Coating

1. 2 tbsp all-purpose flour (AP flour)
2. Breadcrumbs (about 1 to 1.5 cups, for coating)
3. Optional: extra pinch of salt or garlic powder in breadcrumbs

Frying

1. Neutral oil for shallow frying or enough oil for deep frying

Step-by-step Instructions

1) Make the vegan cheese spread

1. Add to a blender/food processor: tofu + soaked cashews + nutritional yeast + lime juice + salt + pepper.
2. Blend until completely smooth.
3. If it’s too thick, add water 1 tbsp at a time until it becomes spreadable and slightly runny.
4. Set aside.

2) Cook the spinach & mushroom mixture

1. Heat oil in a pan on medium heat.
2. Add chopped onion and cook 3–4 minutes until softened.
3. Add minced garlic and chili flakes; stir for 20–30 seconds (don’t burn).
4. Add mushrooms and cook until they release moisture and start browning (5–7 minutes).
5. Stir in the squeezed-dry spinach.
6. Cook for about 1 minute to marry flavors.
7. Season with salt and pepper to taste.
8. Turn off heat and cool slightly (5 minutes helps with shaping).

3) Combine with vegan cheese

1. Mix the spinach mushroom mixture with the vegan cheese spread.
2. The mixture should hold together and be thick enough to shape.
3. If too runny, cook 1–2 more minutes to reduce moisture.
4. If too firm, add a small splash of water/extra lime or a spoon of tofu spread.

4) Add flour, chill, and shape

1. Sprinkle in 2 tbsp AP flour and mix well.
2. Let it rest a few minutes (helps absorption).
3. Shape into croquettes (oval or bite-size).
4. If the mixture is sticky, wet your hands lightly.
5. Coat/carry out next step:
6. Roll in breadcrumbs until covered.
7. Refrigerate at least 30–60 minutes (helps them firm up).

5) Fry (shallow or deep)

Shallow fry

1. Heat enough oil to cover the bottom of the pan (medium heat).
2. Fry 2–3 minutes per side until crisp and golden.

Deep fry

1. Heat oil to ~175–185°C (350–365°F).
2. Fry in small batches 2–3 minutes until golden.
3. Drain on paper towels.

Nutrition for 4 croquettes (estimated)

1. Calories: ~360–560 kcal
2. Protein: ~16–28 g
3. Carbohydrates: ~32–56 g
4. Fat: ~16–40 g
5. Fiber: ~4–12 g
6. Sodium: ~600–1400 mg (depends mostly on salt + tofu/cashew brands + breadcrumbs coating)

Menu Description (ready to paste)

Spinach & Mushroom Croquettes (Vegan)

Crispy, golden croquettes stuffed with a savory spinach–mushroom filling and a smooth vegan “cheese” blend made from tofu and cashews. Pan-fried or deep-fried to a crunchy exterior, served hot and irresistibly flavorful.

Optional add-ons (if you want): with tangy lime dip / spicy aioli / marinara / garlic yogurt (non-vegan).

Nutritional Value (estimate)

Because nutrition depends heavily on exact weights (how much spinach, cashews, tofu, mushrooms; and frying oil absorbed), I can only provide an estimate. Below is a reasonable estimate based on the ingredients you listed and a typical portion size.

Assumptions used for estimate

1. 1 whole batch uses ~200 g tofu + ~60–90 g dry cashews (soaked) + ~300 g spinach + ~250–300 g mushrooms
2. Croquettes made into ~18 pieces
3. Fried (oil absorbed varies widely)

Per croquette (approx.)

1. Calories: ~90–140 kcal
2. Protein: ~4–7 g
3. Carbohydrates: ~8–14 g
4. Fat: ~4–10 g
5. Fiber: ~1–3 g
6. Sodium: ~150–350 mg (depends on salt + breading + tofu brands)