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Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.
Sick of the usual veggie burgers? These Tofu Burgers are here for you! 🍔🥕. Made with just 5 basic ingredients (plus a couple of spices and herbs), these plant-based patties are incredibly healthy and tasty, high in protein and fiber, and super quick to make!
Plus, they are an easy way to incorporate more veggies and whole foods into your kids’ diet. And, let’s be honest, even into yours 🤣. Serve them with a source of carbs, ideally a homemade multi-grain bun🥯, or a portion of brown rice. This way, you will have a complete and well-balanced meal.
This recipe is also very versatile and a good way to prevent food waste. You can swap the carrots and onions with whatever veggies you have left in the fridge. But don’t skip the potatoes, as they are essential for obtaining the desired consistency and texture!
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Last but not least, these tofu burgers are a great meal prep idea 🍱. They can last in the fridge for up to 3 – 4 days. Alternatively, you can freeze them before cooking (in this case, they will last for a couple of months). In any case, these homemade patties, in all their simplicity, will soon become one of your favorite recipes! 🃏
Tofu Burgers: how to make THE perfect plant-based burgers
Beans, chickpeas, veggies, and tofu are only some of the possible ingredients used to create whole-food plant-based burgers. However, over the years, I’ve learned some “universal” tricks to create the perfect homemade plant-based burgers. Here are some of them! I hope you will find them as useful as I do 👩🍳
- Starchy veggies + non-starchy veggies + a source of plant protein (and lots of herbs and spices): this is the magic formula for creating the perfect homemade patty. As far as the source of plant protein, this can be either beans, lentils, chickpeas, or tofu, and should be in equal proportion to the starchy + non-starchy veggies.
- Use a starchy ingredient if the ingredients don’t stick together: sometimes, the ingredients don’t stick together. A quick solution is to add a couple of tablespoons of flour or cornstarch, which can help the burgers stick together, without using eggs or altering the proportions of the main ingredients.
- Use an egg substitute: in case you decide to adapt an old veggie burger recipe and need a quick way to replace the eggs, just try “flax eggs”. This is non-other than grounded flax seeds mixed with water (the proportion is one tablespoon of seeds and three tablespoons of water). Just leave it for a couple of minutes and you will achieve a jelly, egg-like texture. Another alternative is to use aquafaba (i.e. the liquid of canned beans).
- Size: be mindful also about the size of your tofu burgers (or any burgers for that matter). If you make the veggie burgers too large, they are more likely to fall apart. I recommend using a 1/3 cup measure when portioning out the patties.
- Blend well: the more pulverized the veggie burger mixture gets, the better the patties will stick together. However, be mindful not to puree them, otherwise, you won’t be able to give your burgers the desired shape.
- Use a good non-sticking pan: never underestimate the power of a good non-sticking pan, as it allows you to cook your patties with fewer fats (and, let’s be honest, without making a mess). For a crunchier result, you can even try with an air fryer!
If you liked these plant-based tofu burgers, you will love also these Lentil Beet Burgers, Edamame Umami Burgers, and Banh Mi Sliders with Edamame Patties. And if you want to know more about the main protein source of this recipe, tofu, please consider checking out this article All About Tofu! + High-Protein Tofu Recipes. In the meanwhile, let’s connect on my socials (links down below) 💗
Tofu Burgers with Veggies
Equipment
- Air Fryer Recipes optional
Ingredients
- 2 medium potatoes
- 1 block tofu
- 1 medium carrot
- 1 medium zucchini
- ½ medium onion
- 3 + 2 tbsp breadcrumbs or corn starch
- 2 tbsp nutritional yeast optional
- 1 ½ tsp paprika powder
- 1 tsp sea salt
- ½ tsp black pepper
- 2 tbsp dried oregano
- 3 tbsp olive oil
Instructions
- Boil the potatoes, remove the excess water and let them cool down.
- Heat a pan and cook the celery, carrot and onion (finely diced) with a tablespoon of olive oil for a couple of minutes, or until lighly golden.
- Drain the excess water from the tofu (ideally, pat it with a clean towel), crumble it in small pieces and add it to the pan with the veggies.
- Cook everything for a couple of minutes at medium heat, and add the salt. Let everything cool down.
- In a food processor, add the tofu and veggies, the potatoes, the 3 tbsp of breadcrumbs (or corn starch), the nutritional yeast and all the herbs and spices. Add more salt if needed. Blend everything until obtaining a well combined, yet firm mixture. (if the mixture is too soft, add more breadcrumbs. If it's too firm, some plant-based milk).
- Create 4 burgers and roll them into the remaining breadcrumbs on both sides.
- Cook them in a pan with two tablespoons of olive oil for a couple of minutes, or until they have formed a crust on the outside.
- Alternatively, cook them in the oven at 338°F (or 170°C) for about 10-15 minutes.
- Serve them with some veggies, some slices of bread (or a multi-grain bun) and the sauces of your liking!
Nutrition
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