Herbed Tofu Burger

These Herbed Tofu Burgers bring the flavors of Greece to your plate with a delightful mix of fresh herbs and spices. Perfectly grilled and served with a tangy tzatziki sauce, they make a satisfying and nutritious vegan meal.

Ingredients

• Firm tofu - 300 grams
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Red onion - 1 small, finely chopped
• Fresh parsley - 2 tablespoons, chopped
• Fresh dill - 1 tablespoon, chopped
• Oregano - 1 teaspoon, dried
• Lemon juice - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Whole wheat burger buns - 2
• Tomato - 1, sliced
• Cucumber - 1/2, sliced
• Spinach or arugula - 1 cup
• Tahini - 2 tablespoons (for serving)

Steps

1. Press the firm tofu to remove excess moisture for about 15 minutes, then crumble it into a large mixing bowl.
2. Add minced garlic, chopped red onion, parsley, dill, oregano, lemon juice, olive oil, salt, and black pepper to the crumbled tofu and mix thoroughly until well combined.
3. Shape the mixture into two burger patties, ensuring they hold together well.
4. Heat a non-stick skillet over medium heat and add a tablespoon of olive oil. Once hot, place the patties in the skillet and cook for 5-7 minutes on each side until golden brown and crispy.
5. While the patties are cooking, prepare the tzatziki sauce by mixing tahini with a little water, lemon juice, salt, and chopped cucumber in a small bowl until smooth.
6. Toast the whole wheat burger buns lightly on a separate pan or in a toaster.
7. Assemble the burgers by placing the spinach or arugula on the bottom half of the bun, followed by the tofu patty, sliced tomato, and a generous dollop of tzatziki sauce. Top with the other half of the bun and serve immediately.

Nutrition

• Calories: 360
• Protein: 18 g
• Carbs: 40 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from tofu, promoting muscle health.
• Packed with fresh herbs and vegetables, providing antioxidants and vitamins.

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