Tofu Burgers with Candied Carrots
Nutritional values
(Percentage of daily recommendation)
| Calorie | 354 cal. | (17 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 2.9 mg | (363 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 15.8 mg | (132 %) | ||
| Vitamin K | 36.6 μg | (61 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.7 mg | (39 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 16.7 μg | (37 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 861 mg | (22 %) | ||
| Calcium | 153 mg | (15 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 44 mg | |||
| Cholesterol | 57 mg | |||
| Complete sugar | 15 g |
Ingredients
- For the burgers
- 1 Tbsp vegetable oil
- 1 carrot
- 1 small onion
- 1 garlic clove
- 2 tsps mild Curry paste
- 1 tsp Tomato paste
- 1 packet Tofu (300 grams or 10.6 ounces)
- 25 grams Whole wheat flour
- 25 grams chopped Walnut (as desired)
- 1 egg
- Pastry flour (for dusting burger)
- salt
- freshly ground peppers
- vegetable oil (for frying)
Preparation steps
For the burgers: Peel and finely dice carrot, onion and garlic. Heat oil in a pan and cook vegetables. Add curry paste and tomato paste and remove from heat.
Smash tofu with a potato masher and press through a potato ricer. Add to vegetables in a bowl. Mix in flour, chopped nuts and egg. Season with salt and pepper. Use a burger mold to shape 4 burgers, sprinkle each with flour on both sides. Heat oil in a pan and cook burgers until golden brown on both sides, about 3-4 minutes. Remove and drain on paper towels.
For the carrots: Peel carrots and thinly slice. Peel and mince shallot Heat butter and cook shallot.
Add carrots to pan and fry. Add sugar, salt and pepper. Fill pan with just enough water so that the pot bottom is covered and the carrots are cooked to al dente with the lid closed.
Serve burgers with carrots.
