Burger de Tofu

Burger de Tofu is a delightful vegetarian twist on the classic French burger, featuring a savory marinated tofu patty topped with fresh vegetables and a tangy mustard sauce. This dish brings together the flavors of France with a healthy plant-based approach, perfect for any burger lover.

Burger de Tofu
30 minutes
Difficulty: Easy
French
350 kcal

Ingredients

  • Firm tofu - 200 grams
  • Olive oil - 2 tablespoons
  • Garlic - 2 cloves, minced
  • Soy sauce - 2 tablespoons
  • Dijon mustard - 1 tablespoon
  • Fresh parsley - 2 tablespoons, chopped
  • Bread crumbs - 50 grams
  • Burger buns - 2 pieces
  • Lettuce leaves - 2 leaves
  • Tomato - 1 medium, sliced
  • Red onion - 1 small, thinly sliced
  • Salt - to taste
  • Black pepper - to taste

Steps

  1. Press the tofu for about 15 minutes to remove excess moisture, then crumble it into a bowl.
  2. In a frying pan, heat 1 tablespoon of olive oil over medium heat and sauté the minced garlic until fragrant, about 1 minute.
  3. Add the crumbled tofu to the pan along with soy sauce, Dijon mustard, salt, and pepper. Cook for 5 minutes, stirring occasionally.
  4. Remove from heat and mix in the chopped parsley and bread crumbs until well combined.
  5. Form the tofu mixture into two patties.
  6. In the same frying pan, heat the remaining tablespoon of olive oil over medium heat. Cook the patties for about 4-5 minutes on each side until golden brown.
  7. While the patties are cooking, prepare the burger buns by toasting them lightly if desired.
  8. Assemble the burgers: place a lettuce leaf on the bottom half of each bun, add the tofu patty, and top with slices of tomato and red onion.
  9. Spread additional Dijon mustard on the top half of the bun, then close the burger. Serve immediately.

Nutrition

  • Calories: 350
  • Protein: 20 g
  • Carbs: 30 g
  • Fiber: 4 g
  • Sugar: 2 g
  • Sodium: 600 mg
  • Cholesterol: 0 mg
  • Total Fat: 18 g
  • Saturated Fat: 2 g
  • Unsaturated Fat: 16 g
  • Water: 0.25 L

Health Benefits

  • High in protein, making it a great meat alternative for muscle repair and growth.
  • Rich in fiber, which aids in digestion and promotes a feeling of fullness.

Tags

FrenchVegetarianBurger