Meat-free Tofu Hamburgers

Tofu hamburgers are a popular plant-based alternative to traditional meat hamburgers. They are not only delicious but also packed with protein and other essential nutrients!

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: 15.

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Medium

Meat-free Tofu Hamburgers

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

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

Servings: 4 Calories: 1000

Best Season: Suitable throughout the year

Ingredients

Servings

• 14 ounce Tofu
• 1 cup Breadcrumbs
• 1 medium Onion
• 2 clove Garlic
• 2 tablespoon Soy Sauce
• 1 teaspoon Worcestershire Sauce
• 1 large Egg
• 1 teaspoon Salt
• 1 teaspoon Black Pepper
• 4 piece Hamburger Buns
• 4 leaf Lettuce
• 4 slice Tomato
• 4 slice Pickles
• 4 tablespoon Ketchup
• 4 tablespoon Mustard

Instructions

1. In a mixing bowl, crumble the tofu and add breadcrumbs, finely chopped onion, minced garlic, soy sauce, Worcestershire sauce, beaten egg, salt, and black pepper. Mix well.
2. Divide the mixture into 4 equal portions and shape each portion into a patty.
3. Heat a non-stick pan over medium heat and add a little oil. Cook the tofu patties for about 5-6 minutes on each side, or until golden brown and crispy.
4. Toast the hamburger buns until lightly browned.
5. Assemble the burgers by placing a tofu patty on the bottom half of each bun. Top with lettuce, tomato slices, pickles, ketchup, and mustard. Cover with the top half of the bun.
6. Let the burgers rest for a few minutes before serving. Enjoy!

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 250kcal

% Daily Value *

Total Fat 10g16%

Total Carbohydrate 25g9%

Sugars 3g

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.