Teriyaki Tofu Burger

The Teriyaki Tofu Burger is a flavorful, dairy-free Japanese-inspired dish that combines marinated tofu with a sweet and savory teriyaki glaze. Served on a soft bun with fresh toppings, it's a delightful and healthy option for burger lovers.

Ingredients

• Firm tofu - 300 grams
• Soy sauce - 60 ml
• Mirin - 30 ml
• Maple syrup - 1 tablespoon
• Garlic - 1 clove, minced
• Ginger - 1 teaspoon, grated
• Sesame oil - 1 tablespoon
• Cornstarch - 2 tablespoons
• Whole grain burger buns - 2
• Cucumber - 1/2, thinly sliced
• Avocado - 1/2, sliced
• Green onions - 2, chopped
• Lettuce leaves - 2

Steps

1. Press the tofu for about 15 minutes to remove excess moisture.
2. In a bowl, mix soy sauce, mirin, maple syrup, garlic, ginger, and sesame oil to create the marinade.
3. Cut the pressed tofu into 2 thick patties and marinate them in the sauce for 10 minutes on each side.
4. Heat a non-stick skillet over medium-high heat and add a little oil.
5. Remove the tofu from the marinade (reserve the marinade) and coat each side with cornstarch.
6. Cook the tofu patties in the skillet for about 4-5 minutes on each side until golden brown and crispy.
7. In the last minute of cooking, pour the reserved marinade over the tofu patties and allow it to thicken slightly.
8. Toast the burger buns in the skillet until golden.
9. Assemble the burgers by placing the tofu patties on the buns, topped with lettuce, cucumber slices, avocado, and green onions.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 40 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 700 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 2 g
• Unsaturated Fat: 15 g
• Water: 0.35 L

Health Benefits

• Rich in plant-based protein from tofu, supporting muscle health.
• Contains healthy fats from avocado, promoting heart health.

Tags