Sunday, December 30, 2012

Asian Tofu Burgers

Don’t get me wrong, I love veggie burgers. Although they taste pretty good from the freezer section of your grocery store, they are often packed with preservatives and cost almost 5$ per box. Making your own is quick and economical… and dare I say even fun (if the recipe goes well). This recipe, unlike many, is vegan-friendly (no eggs required)!

I often make mine with beans and a whole grain, but decided to try using tofu this time. These were moist, kept their shape, and had great flavor- three key checks for a good veggie burger recipe! These freeze extremely well (just cook them first) so you have an instant healthy meal a few weeks down the road.

Asian Tofu Burgers
Makes 8 patties

2 Tbsp olive oil, divided
2 cloves garlic, minced
½ cup shredded carrot
½ cup shredded green or savoy cabbage
¼ cup sliced scallions
12 oz extra firm tofu, drained and pressed
½ cup whole wheat breadcrumbs*
2 Tbsp flax seed meal
1 Tbsp reduced sodium soy sauce
Pepper, to taste

Asian Spicy Sauce (optional)
2 Tbsp rice vinegar
1 tsp chopped garlic
2 Tbsp sugar
2 Tbsp reduced sodium soy sauce
1/8 tsp red pepper flakes

*Add more breadcrumbs if mixture is very wet.

1)      Heat olive oil in medium skillet over medium heat. Add garlic and cook for 1 minute. Add carrots, cabbage, and scallions and cook for 7-10 minutes or until soft.
2)      Mash the tofu in a large bowl and combine remaining ingredients until well combined.
3)      Stir in the vegetable mix and form into 8 patties.
4)      Heat the remaining Tbsp in a large skillet over medium heat. Cook patties for about 5 minutes per side.
5)      Serve on a whole wheat bun or English muffin with condiments or Asian Spicy Sauce

Nutrition Facts: 1 patty
95 calories, 5 g protein, 5 g carbohydrates, 6 g fat (<1 g saturated), 2 g fiber, 120 mg sodium

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