Tofu Burgers: A Delicious Vegan Option for Lunch or Snacks
This delightful Tofu Burgers recipe offers a satisfying and nutritious alternative for those seeking a plant-based option for lunch or snacks. Featuring a harmonious blend of ingredients, these burgers are easy to prepare and bursting with flavor, making them perfect for sharing with family and friends. Let’s dive into this recipe from lovewithrecipes.com that will elevate your plant-based meal options and leave your taste buds dancing with joy.
Recipe Overview
- Category: Lunch/Snacks
- Total Time: 50 minutes
- Prep Time: 30 minutes
- Cook Time: 20 minutes
- Servings: Approximately 12-20 patties, depending on size
- Rating: ★★★★★ (5/5 from 6 reviews)
- Calories per Serving: 100.8
Ingredients
The following table details the ingredients you will need for this delicious Tofu Burger recipe. Each ingredient plays a crucial role in achieving the perfect texture and flavor profile.
| Ingredient | Quantity |
|---|---|
| Firm Tofu | 14 oz |
| Tahini | 2 tablespoons |
| Tomato Paste | 1-3 tablespoons |
| Button Mushrooms | 3 oz, finely chopped |
| Wheat Germ | 2 tablespoons |
| Cornmeal | 1 tablespoon |
| Quick-Cooking Oatmeal | 1/2 cup |
| Carrot | 1, grated |
| Zucchini | 1, grated |
| Scallions | 2, finely chopped |
| Garlic Powder | 1/2 teaspoon |
| Fresh Cilantro | 1/2 cup, chopped |
| Dried Parsley | 1/8 teaspoon |
| Tabasco Sauce | To taste |
Nutritional Information
This table provides an overview of the nutritional content per serving, allowing you to enjoy these burgers without any guilt!
| Nutrient | Amount |
|---|---|
| Total Calories | 100.8 |
| Total Fat | 3.6 g |
| Saturated Fat | 0.6 g |
| Cholesterol | 0 mg |
| Sodium | 19.9 mg |
| Total Carbohydrates | 12.4 g |
| Dietary Fiber | 2.4 g |
| Sugars | 0.9 g |
| Protein | 6 g |
Instructions
Now that you have your ingredients ready, follow these detailed instructions to create your Tofu Burgers. Each step is designed to ensure you achieve the best possible result, so be sure to read carefully.
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Prepare the Mixture: In a large mixing bowl, start by combining the firm tofu, tahini, tomato paste, chopped button mushrooms, wheat germ, cornmeal, quick-cooking oatmeal, grated carrot, grated zucchini, finely chopped scallions, garlic powder, fresh cilantro, dried parsley, and Tabasco sauce. Begin with the smallest amounts of the oatmeal and tomato paste to gauge the texture of the mixture.
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Adjust for Allergies: If you have allergies to both wheat and corn, you can substitute the wheat germ and cornmeal with 3 tablespoons of rice flour instead. This will keep the recipe safe for those with specific dietary restrictions while still maintaining a delicious flavor.
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Seasoning to Taste: At this point, it is essential to taste your mixture. If you prefer a little salt, feel free to add it according to your liking. Remember, the flavors will deepen during cooking, so start with a little and adjust as necessary.
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Mash the Ingredients: Using a potato masher, mash all the ingredients together until well combined. You want a consistent mixture where all components are blended well, yet some texture remains to create the perfect bite.
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Forming the Patties: Using your hands, form the mixture into patties of your desired size. Keep in mind that the mixture does not shrink significantly during cooking, so create the patties in a size that suits your preference.
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Adjusting Consistency: If the mixture feels too dry, add more tomato paste to reach your desired moisture level. Conversely, if it seems too wet, sprinkle in a little extra instant oatmeal or cornmeal until the mixture reaches the perfect consistency.
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Baking the Patties: Preheat your oven to 425 degrees Fahrenheit (about 220 degrees Celsius). Line a cookie sheet with parchment paper to prevent sticking. Place the patties on the sheet and bake for approximately 20 minutes or until they are golden brown and firm to the touch.
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Alternative Cooking Methods: While baking is preferred for ease, these patties can also be grilled or fried if desired. Cooking times and temperatures may vary based on the method chosen, so keep an eye on them to prevent overcooking.
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Consider Environmental Factors: Note that cooking times and temperatures may require adjustments depending on humidity levels in your kitchen, so it is always wise to keep an eye on your patties as they cook.
Once cooked, allow the patties to cool slightly before serving. You can enjoy these Tofu Burgers in a variety of ways: in a burger bun with your favorite toppings, as a protein-packed salad addition, or simply on their own with a side of your choice.
These Tofu Burgers are sure to impress everyone at your lunch or snack table, providing a delicious, hearty, and healthy option that is as flavorful as it is nutritious. Happy cooking, and enjoy sharing this delightful recipe from lovewithrecipes.com!
