Healthy Meatless Okara Tofu Hamburgers

Okara is a byproduct of soy milk production and is often used as a meat substitute in vegetarian and vegan recipes.

This is vegan, gluten free and high protein recipe. Dish can be prepared in 45 minutes. Recipe requires some culinary experience (medium difficulty). Number of ingredients: 16.

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Healthy Meatless Okara Tofu Hamburgers

Cooking Method: Grilling, Pan frying Cuisine: International, Japanese Courses: Gluten free, Lunch, Main Dish, Vegan, Vegetarian Recipe Keys: Gluten Free High Protein Vegan

Difficulty: Intermediate Prep Time 15 min Cook Time 20 min Rest Time 10 min Total Time 45 mins

Servings: 4 Calories: 1280

Best Season: Suitable throughout the year

Ingredients

Servings

• 1 cup Okara
• 1 cup Tofu
• ¹⁄₂ cup Breadcrumbs
• 1 small Onion
• 2 clove Garlic
• 1 medium Carrot
• 2 tablespoon Soy Sauce
• 1 tablespoon Worcestershire Sauce
• ¹⁄₂ teaspoon Paprika
• ¹⁄₂ teaspoon Salt
• ¹⁄₂ teaspoon Black Pepper
• 1 tablespoon Olive Oil
• 4 piece Burger Buns
• 4 leaf Lettuce
• 4 sliced Tomato
• 4 sliced Pickles

Instructions

1. Place the okara and tofu in a large mixing bowl and mash together using a fork or potato masher.
2. Finely chop the onion, garlic, and carrot and add them to the bowl.
3. Add the breadcrumbs, soy sauce, Worcestershire sauce, paprika, salt, and black pepper to the bowl. Mix everything together until well combined.
4. Form the mixture into 4 equal-sized patties.
5. Heat the olive oil in a frying pan over medium heat.
6. Cook the patties in the pan for 8-10 minutes on each side, or until golden brown and cooked through.
7. While the patties are cooking, toast the burger buns.
8. Assemble the hamburgers by placing a patty on each bun, followed by lettuce, tomato slices, and pickles.
9. Serve the healthy meatless okara tofu hamburgers with your favorite condiments or sauces.

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 320kcal

% Daily Value *

Total Fat 12g19%

Total Carbohydrate 30g10%

Sugars 5g

Protein 20g40%

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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.