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VEGAN NUT RISSOLES: An easily made treat.

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This easy mix-it-all-together recipe is popular for barbecues or served in a bun with relish and salad. Grouping tofu (legumes) with rolled oats (grains), nuts, seeds, and brown rice (grains) makes a complete protein.

The recipe is adaptable, so add your favourite vegetables, nuts and seasonings for variety.

Vegan nut rissoles

Makes 12 generous-sized rissoles.

440g tofu

1 cup rolled oats - medium sized

1 cup fresh vegetables: carrots, pepper, cabbage etc - grated

2 cups cooked brown rice

1/3 cup flour

1 tsp baking powder

1 tsp each salt and hing*

1/4 cup peanut butter

2 Tbsp tomato paste

3/4 cup mixed nuts and seeds - toasted and ground

Black pepper and cayenne pepper to taste

2 Tbsp tamari or good quality soya sauce

Oil for cooking

Place tofu into a large mixing bowl, then mash with potato masher. Add remaining ingredients, then combine. Oil hands and shape the mixture into rissoles.

Fry in a lightly oiled pan over medium- low heat allowing about 5 minutes each side.

Good with tomato relish.

*Hing, also known as asafetida, is a substitute for onion and garlic. It can be purchased from Piko Wholefoods, Asian food stores and Bin Inn Stores.

- © Fairfax NZ News