Salsiccia di Tofu

Salsiccia di Tofu is a delightful Italian-inspired burger that combines the wholesome flavors of tofu and aromatic herbs for a satisfying and meat-free experience. Perfectly seasoned and grilled, this dish offers a unique twist on traditional Italian sausage, making it a favorite for both vegetarians and meat lovers alike.

Ingredients

• Firm Tofu - 200 grams
• Olive Oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Red Onion - 50 grams, finely chopped
• Fresh Basil - 1 tablespoon, chopped
• Oregano - 1 teaspoon, dried
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black Pepper - 1/4 teaspoon
• Nutritional Yeast - 2 tablespoons
• Breadcrumbs - 50 grams
• Lemon Juice - 1 tablespoon
• Red Pepper Flakes - 1/4 teaspoon (optional)
• Burger Buns - 2

Steps

1. Press the tofu for 15 minutes to remove excess moisture, then crumble it into a bowl.
2. In a pan, heat the olive oil over medium heat and sauté the minced garlic and chopped red onion until translucent, about 5 minutes.
3. Add the crumbled tofu to the pan, and stir in the basil, oregano, paprika, salt, black pepper, nutritional yeast, breadcrumbs, lemon juice, and red pepper flakes. Cook for another 5 minutes, stirring occasionally.
4. Remove the mixture from heat and let it cool for a few minutes. Once cooled, form the mixture into two patties.
5. Heat a grill or frying pan over medium-high heat and lightly oil the surface. Cook the patties for about 4-5 minutes on each side, until golden brown.
6. Toast the burger buns on the grill or in a toaster for a couple of minutes.
7. Assemble the burgers by placing the tofu patties on the buns, and add your favorite toppings such as lettuce, tomato, or avocado.

Nutrition

• Calories: 320
• Protein: 18 g
• Carbs: 34 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.3 L

Health Benefits

• High in plant-based protein, supporting muscle health and repair.
• Rich in healthy fats from olive oil and tofu, beneficial for heart health.

Tags