Soya Burger with Peanuts

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Soya Burger with Peanuts
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Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 2 h.
Ready in
Calories:
480
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie480 kcal(23 %)
Protein37.91 g(39 %)
Fat22.46 g(19 %)
Carbohydrates37.66 g(25 %)
Sugar added0 g(0 %)
Roughage4.77 g(16 %)
Vitamin A431.51 mg(53,939 %)
Vitamin D0 μg(0 %)
Vitamin E2.74 mg(23 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin5.45 mg(45 %)
Vitamin B₆0.26 mg(19 %)
Folate72.77 μg(24 %)
Pantothenic acid0.6 mg(10 %)
Biotin16.66 μg(37 %)
Vitamin B₁₂0.01 μg(0 %)
Vitamin C16.9 mg(18 %)
Potassium420.41 mg(11 %)
Calcium105.62 mg(11 %)
Magnesium67.45 mg(22 %)
Iron3.83 mg(26 %)
Iodine0.75 μg(0 %)
Zinc0.91 mg(11 %)
Saturated fatty acids4.2 g
Cholesterol7.63 mg
Author of this recipe:

Ingredients

for
4
Ingredients
4 tablespoons
2 tablespoons
1 tablespoon
2 cups
Smoked tofu (cut into 4 squares)
1 tablespoon
1
white onion (chopped)
½ teaspoon
4 tablespoons
chopped, slated Peanuts
4 tablespoons
4 tablespoons
1
carrot (julienned)
1
Leek (green tops)
1
Parsnip (julienned)
½ bunch
parsley (roughly chopped)
freshly ground peppers
How healthy are the main ingredients?
soy sauceKetchuponionPeanut buttercarrotLeek

Preparation steps

1.
Mix the soy sauce, Tabasco and ketchup and brush the tofu with the mixture. Leave to marinate for at least 1 hour.
2.
Melt the butter in a pan and sweat the onion until translucent. Sprinkle with curry powder, add the peanuts and cook briefly. Then add the peanut butter and vegetable stock and stir to a creamy consistency. Season to taste and leave to cool.
3.
Toast the hamburger buns in a toaster or under the grill. Dry the tofu slices. Heat the oil in a nonstick frying pan and fry the tofu slices on both sides until golden brown. Cover and keep warm.
4.
Blanch all the julienned vegetables in boiling, salted water: the carrots and parsnips for about 3 minutes, the leeks for 1 minute. Take out of the pan and drain.
5.
Place one slice of tofu on one half of each hamburger bun, add blanched vegetables and parsley and a little of the peanut sauce. Put the other half of the bun on top and serve immediately.