Tofu Burger
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.
(Percentage of daily recommendation)
| Calorie | 502 cal. | (24 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 8 g | (32 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.5 mg | (79 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 150 μg | (50 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 14.2 μg | (32 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 1,078 mg | (27 %) | ||
| Calcium | 324 mg | (32 %) | ||
| Magnesium | 163 mg | (54 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 135 mg | |||
| Cholesterol | 4 mg |
Ingredients
- Ingredients
- 1 pc Pumpkin (about 7 ounces)
- 2 scallions
- 1 garlic clove
- 1 ½ Tbsps olive oil
- 2 Tbsps Maple syrup
- 1 Tbsp White vinegar
- 1 small dried chili pepper
- salt
- peppers
- 1 oz fresh ginger
- 2 Tbsps Greek yogurt
- 1 small Tomato
- 2 large leafy Lettuce
- 2 Whole-grain hamburger buns
- 9 ozs Tofu
- 2 tsps Sesame seeds
Preparation steps
Peel the pumpkin and remove the seeds. Cut the pumpkin flesh into 1/4-inch cubes.
Rinse the scallions and finely chop. Peel and finely chop the garlic.
Heat 1 tablespoon oil in a pan over medium heat. Sauté scallions and garlic until translucent, stirring frequently, about 3 minutes.
Add the maple syrup and vinegar.
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.
Peel the ginger, finely grate and mix with the salad cream.
Rinse the tomato, wipe dry, remove core and seeds and cut the tomato into slices. Rinse the lettuce and shake dry.
Halve the hamburger buns and lightly toast in a toaster oven or on a hot grill pan.
Cut the tofu into 1/2-inch thick slices. Cook on a lightly oiled grill pan until seared, 1-2 minutes on each side.
Layer lettuce, tomato, pumpkin and ginger cream on the bottom halves of buns.
Top with tofu slices and top halves of buns. Serve sprinkled with sesame seeds.