Tofu Burgers

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Tofu Burgers
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Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
461
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie461 kcal(22 %)
Protein35.51 g(36 %)
Fat13.25 g(11 %)
Carbohydrates56.27 g(38 %)
Sugar added0 g(0 %)
Roughage3.93 g(13 %)
Vitamin A1,867.24 mg(233,405 %)
Vitamin D0.51 μg(3 %)
Vitamin E1.65 mg(14 %)
Vitamin B₁0.16 mg(16 %)
Vitamin B₂0.18 mg(16 %)
Niacin4.68 mg(39 %)
Vitamin B₆0.03 mg(2 %)
Folate40.09 μg(13 %)
Pantothenic acid0.05 mg(1 %)
Biotin1.23 μg(3 %)
Vitamin B₁₂0.32 μg(11 %)
Vitamin C28.61 mg(30 %)
Potassium91.35 mg(2 %)
Calcium208.12 mg(21 %)
Magnesium4.72 mg(2 %)
Iron7.37 mg(49 %)
Iodine15 μg(8 %)
Zinc0.09 mg(1 %)
Saturated fatty acids1.3 g
Cholesterol45.68 mg

Ingredients

for
4
Ingredients
14 ounces Smoked tofu (cut into 4 slices)
1 egg
breadcrumbs (for coating)
Fat (for deep-frying)
In addition
1 beefsteak tomato
1 handful Alfalfa sprouts
6 Lettuce
4 Burger buns
4 teaspoons tomato Ketchup
4 teaspoons Mayonnaise (or salad cream)
salt
peppers
4 carrots
How healthy are the main ingredients?
MayonnaiseKetchupeggtomatosaltcarrot

Preparation steps

1.
Beat the egg and dip the tofu slices first in the egg and then in the breadcrumbs, pressing them on lightly. Heat the oil or fat and deep-fry the breaded tofu until golden brown. Drain on paper towel and leave to cool. Wash the tomato and cut into 4 perfect slices. Rinse the alfalfa sprouts in a sieve and drain well. Wash the lettuce leaves, shake dry and remove the midribs if necessary. Split the burger buns and spread the bottom halves with ketchup and the top halves with mayonnaise. Season both lightly with salt and pepper. Place the lettuce leaves on the bottom halves, then add a slice of tofu and a slice of tomato. Scatter the alfalfa sprouts on the tomato slices and cover with the top halves of the buns. Peel the carrots and cut into sticks. Put a burger and a few carrot sticks in each lunch box and serve.