Soya Burger with Peanuts

Name: Soya Burger with Peanuts
Total time: 2 h
Yield: 4
Ingredients: 4 tablespoons soy sauce; 2 tablespoons Tabasco sauce; 1 tablespoon Ketchup; 2 cups Smoked tofu (cut into 4 squares); 1 tablespoon butter; 1 white onion (chopped); 0.5 teaspoon Curry powder; 4 tablespoons chopped, slated Peanuts; 4 tablespoons smooth Peanut butter; 4 tablespoons vegetable stock; 1 carrot (julienned); 1 Leek (green tops); 1 Parsnip (julienned); 0.5 bunch parsley (roughly chopped); salt; freshly ground peppers

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Health Score:

7,3 / 10

Difficulty:

easy

Difficulty

Preparation:

45 min.

Preparation

ready in 2 h.

Ready in

Calories:

480

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	480 kcal	(23 %)
Protein	37.91 g	(39 %)
Fat	22.46 g	(19 %)
Carbohydrates	37.66 g	(25 %)
Sugar added	0 g	(0 %)
Roughage	4.77 g	(16 %)

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more nutritional values

Vitamin A	431.51 mg	(53,939 %)
Vitamin D	0 μg	(0 %)
Vitamin E	2.74 mg	(23 %)
Vitamin B₁	0.1 mg	(10 %)
Vitamin B₂	0.1 mg	(9 %)
Niacin	5.45 mg	(45 %)
Vitamin B₆	0.26 mg	(19 %)
Folate	72.77 μg	(24 %)
Pantothenic acid	0.6 mg	(10 %)
Biotin	16.66 μg	(37 %)
Vitamin B₁₂	0.01 μg	(0 %)
Vitamin C	16.9 mg	(18 %)
Potassium	420.41 mg	(11 %)
Calcium	105.62 mg	(11 %)
Magnesium	67.45 mg	(22 %)
Iron	3.83 mg	(26 %)
Iodine	0.75 μg	(0 %)
Zinc	0.91 mg	(11 %)
Saturated fatty acids	4.2 g
Cholesterol	7.63 mg

Author of this recipe:

EAT SMARTER

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How healthy are the main ingredients?

Peanut butter carrot Leek Parsnip parsley salt

Ingredients

for

servings

Ingredients: 4 tablespoons
soy sauce; 2 tablespoons
Tabasco sauce; 1 tablespoon
Ketchup; 2 cups
Smoked tofu (cut into 4 squares); 1 tablespoon
butter; 1
white onion (chopped); ½ teaspoon
Curry powder; 4 tablespoons
chopped, slated Peanuts; 4 tablespoons
smooth Peanut butter; 4 tablespoons
vegetable stock; 1
carrot (julienned); 1
Leek (green tops); 1
Parsnip (julienned); ½ bunch
parsley (roughly chopped); salt; freshly ground peppers

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Preparation steps

Mix the soy sauce, Tabasco and ketchup and brush the tofu with the mixture. Leave to marinate for at least 1 hour.

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.

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.

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.

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.