Hambúrguer de Tofu

Hambúrguer de Tofu is a delicious Brazilian vegan burger made with marinated tofu, packed with flavor and topped with fresh ingredients. This satisfying dish is perfect for a quick meal that doesn't compromise on taste.

Ingredients

• Firm tofu - 250 grams
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Soy sauce - 2 tablespoons
• Lemon juice - 1 tablespoon
• Smoked paprika - 1 teaspoon
• Cumin - 1/2 teaspoon
• Oats - 50 grams, ground
• Flour - 30 grams
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Whole wheat burger buns - 2
• Lettuce - 2 leaves
• Tomato - 1, sliced
• Avocado - 1/2, sliced
• Vegan mayonnaise - 2 tablespoons

Steps

1. Press the tofu to remove excess moisture for about 15 minutes, then crumble it into a bowl.
2. In a skillet, heat 1 tablespoon of olive oil over medium heat and sauté the minced garlic until fragrant.
3. Add the crumbled tofu, soy sauce, lemon juice, smoked paprika, cumin, salt, and pepper to the skillet. Cook for 5-7 minutes, stirring occasionally.
4. Remove the tofu mixture from the heat and allow it to cool slightly. Stir in the ground oats and flour until well combined.
5. Form the mixture into two patties and refrigerate for 10 minutes to set.
6. In the same skillet, heat the remaining tablespoon of olive oil over medium heat. Cook the patties for 4-5 minutes on each side, or until golden brown and crispy.
7. Toast the burger buns lightly in the skillet or oven.
8. Assemble the burgers by placing a tofu patty on each bun, adding lettuce, tomato slices, avocado, and a dollop of vegan mayonnaise.
9. Serve immediately and enjoy your delicious Hambúrguer de Tofu!

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 40 g
• Fiber: 8 g
• Sugar: 2 g
• Sodium: 650 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.3 L

Health Benefits

• Rich in protein, supporting muscle health and satiety.
• Contains heart-healthy fats from avocado and olive oil.

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