Healthy Tasty Tofu Burger Recipe
Ingredients
- 300 g firm tofu
- 1 clove garlic, crushed
- 1 tbs chilli sauce
- 1 tbs salt-reduced soy sauce
- 2 tbs peanut butter (no added sugar or salt)
- 6 spring onions (including green tops), chopped
- 1/2 cup instant oats
- 1 tbs fresh parsley or coriander, finely chopped
- pepper, to taste
- olive or canola oil spray
- 8 wholemeal or wholegrain rolls
- 4 leaves lettuce, shredded
- 2 tomatoes, sliced
- 1/2 cucumber, sliced
Method
- Mash tofu with garlic and sauces, then mix in remaining ingredients. Season well with pepper and shape into 8 patties.
- Lightly spray a hot pan or grill with oil and cook for 2 minutes on each side.
- Serve on a roll with lettuce, tomato and cucumber.
Hint
For quick and easy preparation, place all ingredients in a food processor and pulse until combined.
Recipe from Healthy Food Fast © State of Western Australia, 2012. Reproduced with permission.
Healthy tip!
Choose plain water or soda water in place of a sugary drink.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1397 kJ | 662 kJ |
| 334 Cal | 158 Cal | |
| Protein | 16 g | 7.6 g |
| Fat, total | 8.6 g | 4.1 g |
| — saturated | 1.4 g | 0.6 g |
| Carbohydrate | 42.9 g | 20.3 g |
| — sugars | 5.7 g | 2.7 g |
| Sodium | 603.5 mg | 286.1 mg |
| Fibre | 10.1 g | 4.8 g |
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