Today I have a recipe for amazing broccoli-tofu burgers for you guys. They are just perfect for hot buns with plenty of toppings. Get a favourite bun, lettuce and creamy sauces and with this burgers there is nothing better on Earth to eat.
For me veggie burgers are perfect for autumn. In hot, sunny days I never think of this stodgy burgers. But just when the autumn colds come, nothing cheers me up like a good bun with burger, veggies and toppings.
It’s really hard to say what is the bast part of burgers. Maybe a rich in carbs bun? Maybe a high-protein veggie burger? Some may claim: “toppings”, because the additions make each burger personal and unique.
Everyone has his or her way to make a burger. Sauce’s lovers surprise us with possibilities: mayonnaise (millet or avocado one?), salsas, bbq, garlic or cheese sauces.
Fibre fans put a lots of lettuce or sprouts. Those who enjoy veggies can put almost any kind of vegetable into they burger. Mexico lovers force you to eat guacamole and fresh coriander. Capers, olives and sun-dried tomatoes for Italy- addicted. Maybe hummus or roasted aubergines with pinch of za’atar? Or in Chinese way with wasabi and sweet-sour sauce?
But the most important question: what is YOUR favourite burger like?
Besides taste my broccoli-tofu burgers are also full of good, healthy stuff: protein (13g per burger), calcium (301mg) and iron (8,3mg). A totally nutritive piece of burger!
From cookbook “Big vegan”
Ingredients:
6 burgers
1/2 cup (80g) rolled oats
1/2 cup (15g) fresh parsley, chopped
2 garlic cloves
1 small carrot
1/2 cup (80g) broccoli florets
340g/120z firm tofu
1/4 cup (60ml) white miso
3 tbsp tahini
fav buns and toppings
1. In a food processor or mill grind oats to the flour. Mince parsley and garlic. Chop broccoli and shred carrot. In a food processor blend broccoli, carrots, parsley and garlic.
2. Drain the tofu. Wrap it in paper towel and put sth heavy like wooden chopping board to drain as much fluid as you can. Leave the tofu at least for 15 minutes. Unwrap it from the wet towels.
3. Add tofu, miso, tahini and oats to the blended veggies. Crush and mix all with your hands. Knead until the mixture hold together when squeezed. Preheat the oven to 400F/200C, spread olive oil on the baking tray. From burgers (in size of a little bun) into patties. Bake for 15-20 minutes, than flip and bake for another 10-minutes more. Burgers should be firm and toasted.
Nutrition info
1 burger (without bun or toppings):
170 calories
protein: 13 g; fat: 9,4 g; carbohydrates: 17 g, fibre: 3,6 g;
iron: 8,3 mg; calcium: 301 mg; zinc: 1,7 mg
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