Protein-Packed Vegetarian Recipe

Tofu Burgers

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Tofu Burgers
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Health Score:
8,4 / 10
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 50 min.
Ready in
Calories:
586
calories
Calories

Healthy, because

Even smarter

Nutritional values

It does not always have to be meat - as our vegetarian patties prove. Tofu and eggs provide muscle-strengthening protein, while spring onions, bean sprouts and carrots provide vital substances. The carrot owes its colour to the natural colouring agent beta-carotene, which is the most important precursor of vitamin A. Hence the name provitamin A. Vitamin A is not only essential for the visual process, but also important for the growth and development of skin and mucous membranes.

You prefer vegan? You can replace the eggs with 2 tablespoons of crushed linseed. Soak them for 10 minutes in 3 tablespoons of water. You can easily bake the matching burger buns yourself using our recipe for vegan burger buns. Even the burger sauce can be made by yourself in no time - how about the vegan mayonnaise from EAT SMARTER?

1 serving contains
(Percentage of daily recommendation)
Calorie586 kcal(28 %)
Protein18.66 g(19 %)
Fat36.57 g(32 %)
Carbohydrates39.52 g(26 %)
Sugar added0 g(0 %)
Roughage4.02 g(13 %)
Vitamin A1,063.02 mg(132,878 %)
Vitamin D0.91 μg(5 %)
Vitamin E5.95 mg(50 %)
Vitamin B₁0.28 mg(28 %)
Vitamin B₂0.37 mg(34 %)
Niacin4.34 mg(36 %)
Vitamin B₆0.11 mg(8 %)
Folate77.14 μg(26 %)
Pantothenic acid0.39 mg(7 %)
Biotin4.67 μg(10 %)
Vitamin B₁₂0.57 μg(19 %)
Vitamin C25.5 mg(27 %)
Potassium306.53 mg(8 %)
Calcium300.59 mg(30 %)
Magnesium99.71 mg(33 %)
Iron6.94 mg(46 %)
Iodine26.55 μg(13 %)
Zinc0.73 mg(9 %)
Saturated fatty acids5.53 g
Cholesterol83.31 mg

Ingredients

for
4
Ingredients
2 scallions
150 grams carrots
10 grams ginger
100 grams soybean sprout
400 grams Tofu
2 eggs
3 tablespoons Whole wheat flour
2 tablespoons ground almonds
salt
peppers
4 tablespoons vegetable oil
4 Lettuce (such as Chinese cabbage)
1 tomato
¼ Cucumber
4 sesame seed Hamburger bun
4 tablespoons Mayonnaise
How healthy are the main ingredients?
TofucarrotMayonnaiseWhole wheat flouralmondginger

Preparation steps

1.

Rinse, trim and thinly slice the scallions. Peel the carrots and ginger and finely grate. Rinse the sprouts and drain well. In a bowl, finely mash the tofu with a fork. Add the eggs, flour, almonds, scallions, carrots and ginger. Finely chop about 1/3 of the sprouts and add to the bowl. Season with salt and pepper, knead until the mixture comes together and shape into 4 flat patties.

Heat the oil in a skillet and saute until golden brown on both sides, 8-10 minutes.

2.

Rinse the lettuce leaves and shake dry. Rinse, core and slice the tomato. Rinse and thinly slice the cucumber. Halve the buns horizontally. Spread each with 1 tablespoon mayonnaise and top with lettuce, tofu burgers, cucumber, tomato and remaining sprouts. Replace the lid and serve immediately.