Satisfying Vegan Food

Tofu Burger with Vegetables

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Tofu Burger with Vegetables
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Health Score:
7,9 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 2 d. 2 h. 42 min.
Ready in
Calories:
607
calories
Calories

Healthy, because

Even smarter

Nutritional values

The burger is suitable for sensitive stomachs because the tofu is easily digestible and the broccoli is also a well-tolerated type of cabbage. With its vitamin C content, broccoli also boosts the immune system - so the body is well prepared for colds.

Still looking for the right vegan burger buns? Just prepare them yourself! Try our recipe for vegan Burger Buns.

1 serving contains
(Percentage of daily recommendation)
Calorie607 kcal(29 %)
Protein26.15 g(27 %)
Fat23.04 g(20 %)
Carbohydrates68.3 g(46 %)
Sugar added0 g(0 %)
Roughage9.25 g(31 %)
Vitamin A668.88 mg(83,610 %)
Vitamin D0 μg(0 %)
Vitamin E0.09 mg(1 %)
Vitamin B₁0.21 mg(21 %)
Vitamin B₂0.25 mg(23 %)
Niacin3.11 mg(26 %)
Vitamin B₆0.14 mg(10 %)
Folate35.99 μg(12 %)
Pantothenic acid0.33 mg(6 %)
Biotin0.08 μg(0 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C47.16 mg(50 %)
Potassium290.48 mg(7 %)
Calcium393.8 mg(39 %)
Magnesium78.5 mg(26 %)
Iron13.85 mg(92 %)
Iodine0.04 μg(0 %)
Zinc0.67 mg(8 %)
Saturated fatty acids2.78 g
Cholesterol0.51 mg

Ingredients

for
4
For the vegetable topping
8 Lettuce
1 handful Arugula
8 Radish
1 small zucchini
4 Broccoli
salt
1 handful Chervil
100 grams Sprout (as desired)
4 vegan Hamburger bun
For the tofu burgers
18 ounces Tofu
3 teaspoons Whole wheat flour
7 ounces Oats
3 tablespoons soy sauce
2 teaspoons Mustard
2 teaspoons black Sesame seeds
3 tablespoons olive oil
How healthy are the main ingredients?
ArugulaRadishzucchiniBroccolisaltTofu

Preparation steps

1.

For the vegetable topping, rinse the lettuce leaves and the arugula and shake dry. Rinse, clean and cut the radishes into thin slices. Rinse the zucchini and cut with a peeler into thin strips. Rinse the broccoli, blanch for about 2 minutes in boiling salted water, plunge into ice water, drain and chop. Rinse the parsley and sprouts and shake dry.

2.

For the tofu burgers, mash the tofu with a fork and knead well with the other ingredients. Let sit for approximately 20 minutes, and then form into 4 patties, and chill for about 30 minutes. Heat the olive oil in a nonstick pan and fry the tofu patties in it on both sides 4-5 minutes. Halve the hamburger buns and top with lettuce, tofu patties, radishes, broccoli, sprouts and zucchini. Garnish with the parsley and serve.