Tofu Burger

15 Reviews
93% would make this recipe again

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Preparation : 15 min Cooking : 30 min
480 calories/serving

Ingredients

parchment paper
1/3 cup rice, long grain 65 g
130 g firm regular tofu, cut into dices 2/3 cup
2 cloves garlic, coarsly chopped
3 green onions/scallions, coarsly chopped
1/2 cup Italian parsley, fresh, coarsly chopped 40 g
1 tbsp soy sauce 15 mL
1 tsp paprika 3 g
4 drops Tabasco sauce 0.63 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 eggs size large, beaten
2 tbsp canola oil 30 mL
2 slices bread, whole wheat 70 g
1 tbsp mayonnaise 14 g

Before you start

A blender or food processor will be very useful.

Method

  1. Preheat the oven to 175ºC/350ºF. Line a baking sheet with parchment paper. Cook the rice, then let it cool down a few minutes.
  2. In a food processor combine the rice, tofu, garlic, green onions, parsley, soy sauce, paprika, and Tabasco sauce, then pulse until coarsely ground. Adjust the seasoning.
  3. Transfer to a bowl and stir in the beaten egg. Shape the dough into patties (2 per serving).
  4. Heat the oil in a pan over medium-high heat. Cook the patties on one side for about 4 min, until golden, then gently flip and cook on the other side for about 5 min.
  5. Transfer the burgers to the prepared baking sheet and cook in the middle of the oven for about 30 min, or until they are firm and cooked through on the inside.
  6. Serve the burgers on bread and top with a spoonful of mayonnaise.

Nutrition Facts Table

per 1 serving (270 g)

Amount

% Daily Value

Calories

480

Fat

25 g

38 %

Saturated 3.4 g
+ Trans 0.2 g

18 %

Cholesterol

110 mg

Sodium

550 mg

23 %

Carbohydrate

47 g

16 %

Fibre

4 g

17 %

Sugars

9 g

Net Carbs

43 g

Protein

20 g

Vitamin A

32 %

Vitamin C

34 %

Calcium

17 %

Iron

30 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Selenium, Vitamin A, Vitamin E, Vitamin K
Good source of  :
Calcium, Copper, Fibre, Pantothenic Acid, Potassium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Zinc
Source of  :
Omega-3, Omega-6, Vitamin D
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Vegetables ½
Meat and Alternatives 1 ½
Fats 4
More info
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Reviews

15 Reviews (13 with rating only) 93% would make this recipe again
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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
zingiber
april 01, 2021 | I would make this recipe again

These were really tasty - I used brown basmati and a marinated tofu as that was what I had. I was a bit confused about whether the rice amount was cooked rice or not, but assumed it had to be cooked! They were a little crumbly in the pan but pushed together fine and held up nicely in the oven. We enjoyed the taste and texture of these as a change from bean-based burgers.

Useful 0
kostimograf
july 12, 2019 | I would make this recipe again

Very tasty. I’ve made a double batch and replaced half natural tofu with smoked tofu and white rice with brown long grain. I had trouble flipping the patties in the pan - could be bc of the substitutes I made. Overall, a nice change from the beans based veggie burgers ;-)

Useful 0

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