Tofu Burgers

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Tofu Burgers
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Health Score:
7,2 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 40 min.
Ready in
Calories:
395
calories
Calories

Nutritional values

1 piece contains
(Percentage of daily recommendation)
Calorie395 kcal(19 %)
Protein30.44 g(31 %)
Fat12.84 g(11 %)
Carbohydrates44.85 g(30 %)
Sugar added0 g(0 %)
Roughage2.87 g(10 %)
Vitamin A175.74 mg(21,968 %)
Vitamin D0 μg(0 %)
Vitamin E1.39 mg(12 %)
Vitamin B₁0.14 mg(14 %)
Vitamin B₂0.11 mg(10 %)
Niacin3.36 mg(28 %)
Vitamin B₆0.27 mg(19 %)
Folate70.52 μg(24 %)
Pantothenic acid0.45 mg(8 %)
Biotin5.4 μg(12 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C43.5 mg(46 %)
Potassium457.41 mg(11 %)
Calcium134.09 mg(13 %)
Magnesium47.57 mg(16 %)
Iron3.28 mg(22 %)
Iodine0.75 μg(0 %)
Zinc0.86 mg(11 %)
Saturated fatty acids1.82 g
Cholesterol1.75 mg
Author of this recipe:
How healthy are the main ingredients?
oniongarlicolive oilsalttomatoArugula

Ingredients

for
4
Ingredients
14 ounces
Oil (for deep-frying)
1
1
1 clove
garlic (small)
1 tablespoon
2
2 cups
1
4
ciabatta Rolls

Preparation steps

1.
Preheat the oven to 160°C.
2.
Cut the tofu into 8 slices and deep-fry in oil until golden brown. Drain on kitchen roll. Cut the mozzarella into 8 thin slices and put 2 slices of mozzarella on top of half of the tofu slices. Cover with the remaining tofu slices. Then place on a baking tray lined with baking parchment and bake in the preheated oven for about 10 minutes. Peel the onion and garlic. Thinly slice the onion and finely chop the garlic. Heat the oil in a frying pan and sweat the onion and garlic until translucent. Season with salt and pepper. Wash and slice the tomatoes. Wash and sort the rocket and shake dry. Peel the mango and slice the fruit away from the stone. Split the ciabatta rolls and briefly toast in the oven,
3.
Cover the bottom half of each roll with rocket, then add the tofu slices sandwiched with mozzarella and cover with tomato slices. Put a little of the onion mixture on top of the tomatoes, add the mango slices and season with a little pepper. Place the top half of the rolls on top and serve.