Tasty Tofu Burger
Prep: 10 mins
Cook: 4 mins
Serves: 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 reduced-salt 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!

Choose plain water or soda water in place of a sugary drink.

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Nutrition Information

per serving per 100g
Energy 1397 kJ 662 kJ
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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