Tofu Burgers with Veggies
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 tasty, high in protein and fiber, and super quick to make!
Equipment
Ingredients
- 2 medium potatoes
- 1 block tofu
- 1 medium carrot
- 1 medium zucchini
- 1/2 medium onion
- 3 + 2 tbsp breadcrumbs or corn starch
- 2 tbsp nutritional yeast optional
- 1 1/2 tsp paprika powder
- 1 tsp sea salt
- 1/2 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!
Notes
Nutrition
Nutrition Facts
Tofu Burgers with Veggies
Amount per Serving
Calories
271
% Daily Value*
Fat
13
g
20
%
Saturated Fat
2
g
13
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
7
g
Sodium
655
mg
28
%
Potassium
749
mg
21
%
Carbohydrates
30
g
10
%
Fiber
5
g
21
%
Sugar
5
g
6
%
Protein
11
g
22
%
* Percent Daily Values are based on a 2000 calorie diet.
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