EatSmarter exclusive recipe

Tofu Burger

with Ginger Cream and Pumpkin Compote
4.333335
Average: 4.3 (3 votes)
(3 votes)
Tofu Burger

Tofu Burger - Colorful, spicy veggie version of a fast-food favorite

share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
502
calories
Calories

Healthy, because

Even smarter

Nutritional values

Tofu brings high-quality plant protein to this dish, as well as valuable minerals like calcium for healthy bones, magnesium for good heart performance and iron for fresh blood.

The extremely durable pumpkin can be bought fresh until spring. For easier preparation or out of season, just use canned pumpkin.

1 serving contains
(Percentage of daily recommendation)
Calorie502 kcal(24 %)
Protein26 g(27 %)
Fat25 g(22 %)
Carbohydrates39 g(26 %)
Sugar added8 g(32 %)
Roughage6.5 g(22 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E3.2 mg(27 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin9.5 mg(79 %)
Vitamin B₆0.5 mg(36 %)
Folate150 μg(50 %)
Pantothenic acid1.2 mg(20 %)
Biotin14.2 μg(32 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C22 mg(23 %)
Potassium1,078 mg(27 %)
Calcium324 mg(32 %)
Magnesium163 mg(54 %)
Iron6.3 mg(42 %)
Iodine7 μg(4 %)
Zinc2.3 mg(29 %)
Saturated fatty acids4.9 g
Uric acid135 mg
Cholesterol4 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 piece
Pumpkin (about 200 grams)
2
1
1 ½ tablespoons
2 tablespoons
1 tablespoon
1
small dried Chile pepper
1 piece
fresh Ginger root (about 20 grams)
2 tablespoons
1
small Tomato
2
large Lettuce (eg, Lollo Bionda)
2
Whole-grain hamburger buns
9 ounces
2 teaspoons
Preparation

Kitchen utensils

1 Skillet with lid, 1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Fine grater, 1 Grill pan, 1 possibly Toaster, 1 Brush

Preparation steps

1.
Tofu Burger preparation step 1

Peel the pumpkin and remove the seeds. Cut pumpkin flesh into 5 mm (approximately 1/4-inch) cubes.

2.
Tofu Burger preparation step 2

Rinse the scallions and finely chop. Peel and finely chop the garlic.

3.
Tofu Burger preparation step 3

Heat 1 tablespoon oil in a pan over medium heat. Sauté scallions and garlic until translucent, stirring frequently, about 3 minutes.

4.
Tofu Burger preparation step 4

Add the maple syrup and vinegar.

5.
Tofu Burger preparation step 5

Add the pumpkin cubes, crumble in chile pepper and add a little water, just enough to moisten the pan. Cover and cook over medium heat until pumpkin is crisp-tender, about 12 minutes, adding more water if necessary during cooking. Season with salt and pepper.

6.
Tofu Burger preparation step 6

Peel the ginger, finely grate and mix with the salad cream.

7.
Tofu Burger preparation step 7

Rinse the tomato, wipe dry, remove core and seeds and cut the tomato into slices. Rinse the lettuce and shake dry.

8.
Tofu Burger preparation step 8

Halve the hamburger buns and lightly toast in a toaster oven or on a hot grill pan.

9.
Tofu Burger preparation step 9

Cut the tofu into 1 cm (approximately 1/2-inch) thick slices. Cook on a lightly oiled grill pan until seared, 1-2 minutes on each side.

10.
Tofu Burger preparation step 10

Layer lettuce, ​​tomato, pumpkin and ginger cream on the bottom halves of buns.

11.
Tofu Burger preparation step 11

Top with tofu slices and top halves of buns. Serve sprinkled with sesame seeds.