Tofu Burger

6 Reviews
80% would make this recipe again

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Preparation : 15 min Cooking : 30 min
410 calories/serving
This recipe is reserved to subscribers to Premium and VIP

Ingredients

parchment paper
1/3 cup rice, long grain 65 g
130 g firm regular tofu, cut into dices 2/3 cup
1/4 cup chives, fresh, coarsly chopped 14 g
1/2 cup Italian parsley, fresh, coarsly chopped 40 g
1 tbsp soy sauce 15 mL
1 tsp paprika 3 g
4 drops Tabasco sauce 0.63 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 serving Egg Replacer
2 tbsp canola oil 30 mL
2 slices gluten-free bread 90 g
1 tbsp ketchup [optional] 16 g

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. Prepare the Egg Replacer, then set aside.  
    3.  
  3. In a food processor combine the rice, tofu, chives, parsley, soy sauce, paprika, and Tabasco sauce, then pulse until coarsely ground. Adjust the seasoning.
    4.  
  4. Transfer to a bowl and stir in the Egg Replacer. Shape dough into patties (2 per serving).
    5.  
  5. 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.
    6.  
  6. 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.
    7.    
  7. Serve the burgers on bread and top with a spoonful of ketchup.
This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (230 g)

Amount

% Daily Value

Calories

410

Fat

19 g

30 %

Saturated 1.9 g
+ Trans 0.2 g

11 %

Cholesterol

0 mg

Sodium

400 mg

17 %

Carbohydrate

44 g

15 %

Fibre

5 g

21 %

Sugars

1 g

Net Carbs

39 g

Protein

16 g

Vitamin A

25 %

Vitamin C

32 %

Calcium

15 %

Iron

25 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 0
Meat and Alternatives 1
Fats 3 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

6 Reviews (6 with rating only) 80% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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