Tofu Burgers

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Average: 5 (2 votes)
(2 votes)
Tofu Burgers
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Health Score:
7,9 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
550
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie550 kcal(26 %)
Protein21.16 g(22 %)
Fat31.45 g(27 %)
Carbohydrates45.74 g(30 %)
Sugar added0 g(0 %)
Roughage5.2 g(17 %)
Vitamin A853.34 mg(106,668 %)
Vitamin D0.46 μg(2 %)
Vitamin E2.88 mg(24 %)
Vitamin B₁0.34 mg(34 %)
Vitamin B₂0.28 mg(25 %)
Niacin3.39 mg(28 %)
Vitamin B₆0.18 mg(13 %)
Folate88.31 μg(29 %)
Pantothenic acid0.26 mg(4 %)
Biotin6.35 μg(14 %)
Vitamin B₁₂0.35 μg(12 %)
Vitamin C55.51 mg(58 %)
Potassium399.29 mg(10 %)
Calcium313.88 mg(31 %)
Magnesium26.94 mg(9 %)
Iron11.53 mg(77 %)
Iodine14.7 μg(7 %)
Zinc0.58 mg(7 %)
Saturated fatty acids8.39 g
Cholesterol56.78 mg

Ingredients

for
4
Ingredients
1 onion
1 bunch parsley
300 grams Tofu
3 tomatoes
2 tablespoons soy sauce
1 egg
2 tablespoons Sesame seeds
2 tablespoons breadcrumbs
2 tablespoons grated Parmesan
salt (and pepper)
2 tablespoons vegetable oil
4 Poppy seed rolls
2 tablespoons butter
8 Lettuce (Frisée)
1 Red onion
1 tablespoon Wine vinegar
1 teaspoon Mustard
2 tablespoons olive oil
1 teaspoon Walnut oil
How healthy are the main ingredients?
TofuSesame seedsparsleysoy sauceParmesanolive oil

Preparation steps

1.

Peel onion and finely chop. Rinse the parsley and chop finely. Mash tofu with a fork and mix with onion, parsley, soy sauce, egg, sesame seeds, breadcrumbs and the cheese to form a dough. Knead with hands and season with pepper. Shape dough into 4 flat patties.

2.

Brush with oil and grill patties on a preheated grill for about 3 minutes per side.

3.

Slice the tomatoes. Slice buns in half and spread the bottom halves with butter.

4.

Rinse lettuce, trim and spin dry.

5.

Peel red onion and cut into thin rings.

6.

Mix the vinegar with mustard. Season with salt and pepper and whisk in olive and walnut oil. Mix dressing with the lettuce leaves and place on the bottom bun halves. Place a tofu patty on each and layer on tomato slices and onion rings. Season with salt and pepper, top with remaining bun halves and serve immediately.