Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Tofu Burger with Vegetables
- 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 ozs Tofu
- 3 tsps Whole wheat flour
- 7 ozs Oats
- 3 Tbsps soy sauce
- 2 tsps Mustard
- 2 tsps black Sesame seeds
- 3 Tbsps olive oil
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.
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.
(Percentage of daily recommendation)
| Calorie | 799 cal. | (38 %) | ||
| Protein | 60 g | (61 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 85 g | (57 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 31.9 g | (106 %) |
Healthy, because
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.
Even smarter
Still looking for the right vegan burger buns? Just prepare them yourself! Try our recipe for vegan Burger Buns.