Tofu Burgers
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?
(Percentage of daily recommendation)
| Calorie | 695 cal. | (33 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 42 g | (36 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.8 g | (36 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 23 mg | (192 %) | ||
| Vitamin K | 297.6 μg | (496 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 10.4 mg | (87 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 219 μg | (73 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 19.4 μg | (43 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 1,302 mg | (33 %) | ||
| Calcium | 318 mg | (32 %) | ||
| Magnesium | 167 mg | (56 %) | ||
| Iron | 6 mg | (40 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 10.9 g | |||
| Uric acid | 74 mg | |||
| Cholesterol | 156 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 2 scallions
- 150 grams carrots
- 10 grams ginger
- 100 grams soybean sprout
- 400 grams Tofu
- 2 eggs
- 3 Tbsps Whole wheat flour
- 2 Tbsps ground almonds
- salt
- peppers
- 4 Tbsps vegetable oil
- 4 Lettuce (such as Chinese cabbage)
- 1 Tomato
- ¼ Cucumber
- 4 sesame seed Hamburger bun
- 4 Tbsps Mayonnaise
Preparation steps
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.
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.
