Hamburger di Tofu e Spinaci

Hamburger di Tofu e Spinaci is a flavorful Italian burger that combines the earthy taste of tofu with the nutritious goodness of spinach, creating a satisfying and healthy meal. Perfect for a quick lunch or dinner, this dairy-free dish is both hearty and delicious.

Ingredients

• Firm tofu - 250 grams
• Fresh spinach - 100 grams
• Garlic - 2 cloves, minced
• Red onion - 1 small, finely chopped
• Chickpea flour - 50 grams
• Olive oil - 2 tablespoons
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Italian seasoning - 1 teaspoon
• Whole grain burger buns - 2
• Tomato - 1, sliced
• Avocado - 1, sliced
• Lettuce leaves - 2

Steps

1. Press the tofu to remove excess moisture for about 15 minutes, then crumble it into a mixing bowl.
2. In a pan, heat 1 tablespoon of olive oil over medium heat, add minced garlic and chopped red onion, and sauté until softened, about 3-4 minutes.
3. Add the fresh spinach to the pan and cook until wilted, about 2 minutes. Remove from heat and let cool slightly.
4. Combine the crumbled tofu, sautéed spinach mixture, chickpea flour, salt, black pepper, and Italian seasoning in the mixing bowl. Mix until well combined.
5. Form the mixture into two patties of equal size.
6. In the same pan, heat the remaining tablespoon of olive oil over medium heat and cook the patties for about 5-6 minutes on each side, or until golden brown.
7. Toast the whole grain burger buns lightly in the pan or oven if desired.
8. Assemble the burgers by placing a patty on each bun, and topping with sliced tomato, avocado, and lettuce leaves. Serve immediately.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 38 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.3 L

Health Benefits

• Rich in plant-based protein from tofu, supporting muscle health.
• High in fiber from spinach and whole grain buns, promoting digestive health.

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