No-Meat Healthy Tofu Hamburgers

Tofu is made from soybeans and is a great source of plant-based protein. It is often used as a meat substitute in vegetarian and vegan dishes.

This is vegan, gluten free and high protein recipe. Dish can be prepared in 50 minutes. Recipe requires some culinary experience (medium difficulty). Number of ingredients: 17.

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No-Meat Healthy Tofu Hamburgers

Cooking Method: Grilling, Pan frying Cuisine: American, Asian Courses: Burger, Healthy, Lunch, Vegetarian Recipe Keys: Gluten Free High Protein Vegan

Difficulty: Intermediate Prep Time 20 min Cook Time 20 min Rest Time 10 min Total Time 50 mins

Servings: 4 Calories: 1200

Best Season: Suitable throughout the year

Ingredients

Servings

• 16 ounce Tofu
• 1 cup Whole wheat bread crumbs
• 1 small Onion
• 2 clove Garlic
• 2 tablespoon Soy sauce
• 1 tablespoon Worcestershire sauce
• 1 tablespoon Ground flaxseed
• 3 tablespoon Water
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoon Olive oil
• 4 piece Whole wheat burger buns
• 4 leaf Lettuce
• 4 slice Tomato
• 4 slice Pickles
• 4 tablespoon Ketchup
• 4 tablespoon Mustard

Instructions

1. In a large bowl, crumble the tofu into small pieces.
2. Add the whole wheat bread crumbs, finely chopped onion, minced garlic, soy sauce, Worcestershire sauce, ground flaxseed, water, salt, and black pepper to the bowl.
3. Mix all the ingredients together until well combined.
4. Shape the mixture into patties and let them rest in the refrigerator for 10 minutes.
5. Heat olive oil in a pan or grill over medium heat.
6. Cook the tofu patties for about 5 minutes on each side, or until golden brown.
7. Toast the whole wheat burger buns.
8. Assemble the burgers by placing a tofu patty on the bottom bun, followed by lettuce, tomato, pickles, ketchup, and mustard.
9. Serve the no-meat healthy tofu hamburgers with a side of sweet potato fries or a salad.
10. Enjoy your delicious and nutritious plant-based burgers!

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 300kcal

% Daily Value *

Total Fat 10g16%

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.