Tofu Burger

Tofu Burger

2 servings
Preparation 15 min
Cooking 30 min

480 calories per serving 


Ingredients

  parchment paper    
1/3 cup rice, long grain   65 g
130 g firm regular tofu, cut into dices   2/3 cup
2 cloves garlic, coarsly chopped    
3 green onions/scallions, coarsly chopped   45 g
1/2 cup Italian parsley, fresh, coarsly chopped   40 g
1 tbsp soy sauce, low-sodium   15 mL
1 tsp paprika   3 g
4 drops Tabasco sauce   0.63 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1 eggs size large, beaten    
2 tbsp canola oil   30 mL
2 slices bread, whole wheat   70 g
1 tbsp mayonnaise   15 mL

Before you start

A blender or food processor will be very useful.

Method

  1. Preheat the oven to 175ºC/350ºF. Line a baking sheet with parchment paper. Cook the rice, then let it cool down a few minutes.
  2. In a food processor combine the rice, tofu, garlic, green onions, parsley, soy sauce, paprika, and Tabasco sauce, then pulse until coarsely ground. Adjust the seasoning.
  3. Transfer to a bowl and stir in the beaten egg. Shape the dough into patties (2 per serving).
  4. Heat the oil in a pan over medium-high heat. Cook the patties on one side for about 4 min, until golden, then gently flip and cook on the other side for about 5 min.
  5. Transfer the burgers to the prepared baking sheet and cook in the middle of the oven for about 30 min, or until they are firm and cooked through on the inside.
  6. Serve the burgers on bread and top with a spoonful of mayonnaise.

Nutrition Facts Table

Nutrition Facts

per 1 serving (270g)

Amount

% DV*

* DV = Daily Value

Calories

480

Fat

25 g

38 %

Saturated 3.5 g
+ Trans 0.2 g

18 %

Cholesterol

115 mg

Sodium

550 mg

23 %

Carbohydrate

47 g

16 %

Fibre

4 g

17 %

Sugars

9 g

Protein

20 g

Vitamin A

30 %

Vitamin C

35 %

Calcium

15 %

Iron

30 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¾ serving
Grain Products: 2 servings
Milk and Alternatives: 0 serving
Meat and Alternatives: ¾ serving

More info

Claims

Free :
Added Sugar
Source of :
Omega-3, Omega-6, Vitamin D
Good source of :
Calcium, Copper, Fibre, Pantothenic Acid, Potassium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Zinc
Excellent source of :
Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Selenium, Vitamin A, Vitamin E, Vitamin K

More info


This recipe is in the following categories: Soy | Main courses/Entrées | Sandwiches | Halal | High Calcium | High Fibre | High Iron | Kosher | Source of Omega-3 | Vegetarian | Bake

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