Tasty Tofu Burger
Prep: 10 min
Cook: 4 min
Servings: 8
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A favourite among vegetarians, and a great option for meat-eaters too!
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Ingredients

  • 300 g firm tofu
  • 1 clove garlic, crushed
  • 1 tbs chilli sauce
  • 1 tbs salt-reduced soy sauce
  • 2 tbs peanut butter (no added sugar or salt)
  • 6 spring onions (including green tops), chopped
  • 1/2 cup instant oats
  • 1 tbs fresh parsley or coriander, finely chopped
  • pepper, to taste
  • olive or canola oil spray
  • 8 wholemeal or wholegrain rolls
  • 4 leaves lettuce, shredded
  • 2 tomatoes, sliced
  • 1/2 cucumber, sliced

Method

  1. Mash tofu with garlic and sauces, then mix in remaining ingredients. Season well with pepper and shape into 8 patties.
  2. Lightly spray a hot pan or grill with oil and cook for 2 minutes on each side.
  3. Serve on a roll with lettuce, tomato and cucumber.

Hint
For quick and easy preparation, place all ingredients in a food processor and pulse until combined.

Recipe from Healthy Food Fast © State of Western Australia, 2012. Reproduced with permission.


Healthy tip!

Try mustard instead of mayonnaise to add extra flavour to your salads and sandwiches.

Nutrition Information

per serving per 100g
Energy 1397 kJ 662 kJ
334 Cal 158 Cal
Protein 16 g 7.6 g
Fat, total 8.6 g 4.1 g
— saturated 1.4 g 0.6 g
Carbohydrate 42.9 g 20.3 g
— sugars 5.7 g 2.7 g
Sodium 603.5 mg 286.1 mg
Fibre 10.1 g 4.8 g

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