Burguer de Tofu

This Burguer de Tofu is a delicious and nutritious Brazilian-inspired burger that combines the creaminess of tofu with vibrant spices and fresh vegetables. Perfect for a healthy meal, it's satisfying and packed with flavor.

Ingredients

• Firm tofu - 200 grams
• Whole grain bread crumbs - 50 grams
• Chopped parsley - 2 tablespoons
• Grated carrots - 50 grams
• Minced garlic - 1 clove
• Chopped onion - 1/2 medium onion
• Olive oil - 1 tablespoon
• Soy sauce - 1 tablespoon
• Paprika - 1 teaspoon
• Cumin - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Whole grain burger buns - 2
• Lettuce leaves - 2
• Tomato slices - 4
• Avocado - 1/2, sliced

Steps

1. Press the tofu between paper towels to remove excess moisture, then crumble it into a large mixing bowl.
2. Add the whole grain bread crumbs, chopped parsley, grated carrots, minced garlic, chopped onion, olive oil, soy sauce, paprika, cumin, salt, and black pepper to the bowl with the crumbled tofu.
3. Mix all the ingredients thoroughly until well combined, then form the mixture into two burger patties.
4. Heat a non-stick skillet over medium heat and add a little olive oil. Once hot, cook the patties for about 5-7 minutes on each side until golden brown and heated through.
5. While the patties are cooking, lightly toast the whole grain burger buns on another skillet or in a toaster.
6. Assemble the burgers by placing a tofu patty on each bun, topped with lettuce, tomato slices, and avocado.
7. Serve immediately and enjoy your healthy Burguer de Tofu!

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 30 g
• Fiber: 8 g
• Sugar: 3 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.25 L

Health Benefits

• High in plant-based protein from tofu, supporting muscle growth and repair.
• Rich in fiber from whole grain bread and vegetables, promoting digestive health.

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