Tofu Burger

Tofu Burger

2 servings
Preparation 15 min
Cooking 30 min

420 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 serving Egg Replacer (Recipe)    
2 tbsp canola oil   30 mL
2 slices bread, whole wheat   70 g
1 tbsp ketchup   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. Prepare the Egg Replacer, then set aside.
  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 Egg Replacer. 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 ketchup.

Nutrition Facts Table

Nutrition Facts

per 1 serving (300g)

Amount

% DV*

* DV = Daily Value

Calories

420

Fat

19 g

28 %

Saturated 2 g
+ Trans 0.2 g

11 %

Cholesterol

0 mg

Sodium

480 mg

20 %

Carbohydrate

50 g

17 %

Fibre

6 g

24 %

Sugars

10 g

Protein

18 g

Vitamin A

40 %

Vitamin C

35 %

Calcium

20 %

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: ½ serving

More info

Claims

Free :
Added Sugar
Source of :
Omega-3, Pantothenic Acid, Vitamin B2
Good source of :
Calcium, Copper, Fibre, Phosphorus, Potassium, Vitamin B1, Vitamin B6, Vitamin C, Zinc
Excellent source of :
Folacin, Iron, Magnesium, Manganese, Niacin, 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 | Vegan | Vegetarian | Bake


Egg Replacer

Egg Replacer

This mixture works as well as eggs to bind patties and meat loaves, and can also be used in cookies and cakes. However it will not leaven like eggs for sponge cakes or soufflés. One serving corresponds to one egg.

1 serving
Preparation 5 min
Standing 5 min

50 calories per serving 


Ingredients

1 tbsp flax seeds, ground   10 g
1/3 cup water   85 mL

Method

Grind the flax seeds, then place them into a bowl or cup. Stir in the water, then let the mixture stand 5 min to allow it to gel.

Nutrition Facts Table

Nutrition Facts

per 1 serving (100g)

Amount

% DV*

* DV = Daily Value

Calories

50

Fat

4 g

6 %

Saturated 0.4 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

4 mg

0 %

Carbohydrate

3 g

1 %

Fibre

3 g

11 %

Sugars

0 g

Protein

2 g

Vitamin A

0 %

Vitamin C

0 %

Calcium

4 %

Iron

4 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 0 serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¼ serving

More info

Claims

Free :
Added Sugar
Source of :
Copper, Fibre, Folacin, Vitamin B6
Good source of :
Magnesium
Excellent source of :
Manganese

More info


This recipe is in the following categories: Halal | Kosher | Vegan | Vegetarian

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