Tofu Burger

4 Reviews
100% would make this recipe again

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Preparation : 15 min Cooking : 30 min
420 calories/serving

Ingredients

parchment paper
1/3 cup rice, long grain 2.4 oz
4.6 oz 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 1.5 oz
1 tbsp soy sauce 0.5 fl.oz
1 tsp paprika 0.2 oz
4 drops Tabasco sauce 0.1 fl.oz
1 pinch salt [optional]
ground pepper to taste [optional]
1 serving Egg Replacer
2 tbsp canola oil 1 fl.oz
2 slices bread, whole wheat 2.4 oz
1 tbsp ketchup 0.6 oz

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.  
  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.  
  3. Transfer to a bowl and stir in the Egg Replacer. Shape the dough into patties (2 per serving).
    4.  
  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.  
  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.    
  6. Serve the burgers on bread and top with a spoonful of ketchup.

Nutrition Facts Table

per 1 serving (250 g)

Amount

% Daily Value

Calories

420

Fat

19 g

28 %

Saturated 1.9 g
+ Trans 0.2 g

11 %

Cholesterol

0 mg

Sodium

480 mg

20 %

Carbohydrate

50 g

17 %

Fibre

6 g

24 %

Sugars

10 g

Net Carbs

44 g

Protein

18 g

Vitamin A

39 %

Vitamin C

36 %

Calcium

18 %

Iron

30 %
More info

Claims

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

DIABETES Exchange

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

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Reviews

4 Reviews (4 with rating only) 100% would make this recipe again

My Notes

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  • 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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