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Tofu Burger

6 Reviews
100% would make this recipe again

Preparation : 15 min Cooking : 30 min
480 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly

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
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
1 eggs size large, beaten
2 tbsp canola oil 30 mL
2 slices bread, whole wheat 70 g
1 tbsp mayonnaise 15 mL
salt [optional]
ground pepper to taste [optional]

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

per 1 Serving (270g)

Amount

% Daily Value

Calories

480

Fat

25 g

38 %

Saturated 3.4 g
+ Trans 0.2 g

18 %

Cholesterol

110 mg

Sodium

550 mg

23 %

Carbohydrate

47 g

16 %

Fibre

4 g

17 %

Sugars

9 g

Protein

20 g

Vitamin A

32 %

Vitamin C

34 %

Calcium

17 %

Iron

30 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¾ serving
Grain Products : 2 servings
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
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
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Vegetables ½
Meat and Alternatives 1 ½
Fats 4

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Members' Reviews

6 Reviews (6 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Soy | Main courses/Entrées | Sandwiches | Source of Omega-3 | High Iron | Vegetarian | Halal | High Fibre | High Calcium | Kosher | Bake