Tofu-Spelt Burgers

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Tofu-Spelt Burgers
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Health Score:
7,1 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 2 h. 38 min.
Ready in
Calories:
785
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie785 kcal(37 %)
Protein22.23 g(23 %)
Fat27.95 g(24 %)
Carbohydrates113.93 g(76 %)
Sugar added0 g(0 %)
Roughage5.22 g(17 %)
Vitamin A380.13 mg(47,516 %)
Vitamin D0.03 μg(0 %)
Vitamin E2.6 mg(22 %)
Vitamin B₁0.62 mg(62 %)
Vitamin B₂0.32 mg(29 %)
Niacin6.44 mg(54 %)
Vitamin B₆0.22 mg(16 %)
Folate93.12 μg(31 %)
Pantothenic acid0.84 mg(14 %)
Biotin5.45 μg(12 %)
Vitamin B₁₂0.32 μg(11 %)
Vitamin C31.03 mg(33 %)
Potassium423.35 mg(11 %)
Calcium209.56 mg(21 %)
Magnesium48.27 mg(16 %)
Iron8.94 mg(60 %)
Iodine7.14 μg(4 %)
Zinc1.29 mg(16 %)
Saturated fatty acids4.4 g
Cholesterol58.96 mg

Ingredients

for
4
For the burgers
100 grams Spelt berries (or tender wheat)
100 grams Corn (canned)
100 grams smoked Tofu
1 garlic
2 tablespoons freshly chopped parsley
salt
freshly ground peppers
1 egg yolk
2 breadcrumbs (if necessary)
3 tablespoons vegetable oil
4 Ciabatta
1 tomato
150 grams Cucumber
1 red onion
4 Lettuce
parsley
Red pepper flakes
4 tablespoons Mayonnaise
4 tablespoons Ketchup
How healthy are the main ingredients?
CucumberCornTofuMayonnaiseKetchupparsley

Preparation steps

1.

Soak the spelt in cold water for 1 hour. Place in a pot with 400 ml (approximately 2 cups) of water and simmer until tender, about 1 hour. Drain the corn through a sieve and chop coarsely. Finely chop the tofu. Peel and finely chop the garlic.

2.

Drain the spelt well, transfer to a bowl and mix with the tofu, garlic, parsley, corn, season with salt and pepper. Add the egg yolk, mash until still slightly lumpy and knead in some bread crumbs if necessary to make a mixture that holds together.

Heat the oil in a skillet. Form the tofu mixture into 4 patties and saute until golden brown, 3-4 minutes per side.

3.

Cut the rolls in half horizontally and toast if desired.

4.

Rinse, core and slice the tomato. Rinse, peel and slice the cucumber. Peel the onion and cut into rings. Rinse the lettuce and shake dry.

5.

Place the lettuce, parsley, red pepper flakes, mayonnaise and ketchup on the bottom of each roll and top with the burgers, cucumber, tomato and onions. Place the tops of the rolls on and serve.