Tofu-Spelt Burgers
Nutritional values
(Percentage of daily recommendation)
| Calorie | 785 cal. | (37 %) | ||
| Protein | 22.23 g | (23 %) | ||
| Fat | 27.95 g | (24 %) | ||
| Carbohydrates | 113.93 g | (76 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.22 g | (17 %) |
| Vitamin A | 380.13 mg | (47,516 %) | ||
| Vitamin D | 0.03 μg | (0 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin B₁ | 0.62 mg | (62 %) | ||
| Vitamin B₂ | 0.32 mg | (29 %) | ||
| Niacin | 6.44 mg | (54 %) | ||
| Vitamin B₆ | 0.22 mg | (16 %) | ||
| Folate | 93.12 μg | (31 %) | ||
| Pantothenic acid | 0.84 mg | (14 %) | ||
| Biotin | 5.45 μg | (12 %) | ||
| Vitamin B₁₂ | 0.32 μg | (11 %) | ||
| Vitamin C | 31.03 mg | (33 %) | ||
| Potassium | 423.35 mg | (11 %) | ||
| Calcium | 209.56 mg | (21 %) | ||
| Magnesium | 48.27 mg | (16 %) | ||
| Iron | 8.94 mg | (60 %) | ||
| Iodine | 7.14 μg | (4 %) | ||
| Zinc | 1.29 mg | (16 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Cholesterol | 58.96 mg |
Ingredients
- For the burgers
- 100 grams Spelt berries (or tender wheat)
- 100 grams Corn (canned)
- 100 grams smoked Tofu
- 1 garlic clove
- 2 Tbsps freshly chopped parsley
- salt
- freshly ground peppers
- 1 egg yolk
- 2 breadcrumbs (if necessary)
- 3 Tbsps vegetable oil
- 4 Ciabatta
- 1 Tomato
- 150 grams Cucumber
- 1 red onion
- 4 Lettuce
- parsley
- Red pepper flakes
- 4 Tbsps Mayonnaise
- 4 Tbsps Ketchup
Preparation steps
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.
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.
Cut the rolls in half horizontally and toast if desired.
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.
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.
