Healthy Firm Tofu Hamburgers

Tofu is a versatile ingredient that can be used as a substitute for meat in many dishes, making it a popular choice for vegetarians and vegans.

This is vegan, gluten free and high protein recipe. Dish can be prepared in 40 minutes. Recipe requires some culinary experience (medium difficulty). Number of ingredients: 14.

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Medium

Healthy Firm Tofu Hamburgers

Cooking Method: Pan frying Cuisine: American, Asian Courses: Lunch, Main Dish, Vegetarian Recipe Keys: Gluten Free High Protein Vegan

Difficulty: Intermediate Prep Time 15 min Cook Time 20 min Rest Time 5 min Total Time 40 mins

Servings: 4 Calories: 1000

Best Season: Suitable throughout the year

Ingredients

Servings

• 16 ounce Firm Tofu
• 1 cup Whole Wheat Bread Crumbs
• 1 small Red Onion
• 2 clove Garlic Cloves
• 2 tablespoon Fresh Parsley
• 1 teaspoon Dijon Mustard
• 1 teaspoon Soy Sauce
• 1 tablespoon Ground Flaxseed
• 1 teaspoon Salt
• 0.5 teaspoon Black Pepper
• 4 piece Whole Wheat Burger Buns
• 4 piece Lettuce Leaves
• 4 piece Tomato Slices
• 4 piece Pickles

Instructions

1. Drain the tofu and press it to remove excess moisture.
2. In a large bowl, crumble the tofu using your hands.
3. Finely chop the red onion, garlic cloves, and fresh parsley.
4. Add the chopped onion, garlic, parsley, whole wheat bread crumbs, Dijon mustard, soy sauce, ground flaxseed, salt, and black pepper to the bowl with crumbled tofu.
5. Mix everything together until well combined.
6. Shape the mixture into 4 equal-sized patties.
7. Heat a non-stick pan over medium heat and add a small amount of oil.
8. Cook the tofu patties for about 4-5 minutes on each side, until golden brown.
9. Toast the whole wheat burger buns.
10. Assemble the burgers by placing a tofu patty on each bun and topping with lettuce leaves, tomato slices, and pickles.
11. Serve the healthy firm tofu hamburgers immediately and enjoy!

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 250kcal

% Daily Value *

Total Fat 10g16%

Total Carbohydrate 25g9%

Sugars 5g

Protein 15g30%

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* The Percentage Daily Values are calculated from a 2,000 calorie diet. Your specific daily value may vary, depending on your individual calorie requirements.