Tofu Burger

This high-protein Japanese tofu burger combines the delicate flavors of silken tofu with traditional Japanese seasonings, providing a satisfying and nutritious alternative to meat burgers. Served with a tangy miso mayo and fresh vegetables, it's a delightful fusion of taste and health.

Ingredients

• Silken tofu - 300 grams
• Panko breadcrumbs - 100 grams
• Green onion - 2 stalks, finely chopped
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Nori seaweed - 1 sheet, crumbled
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Vegetable oil - for frying
• Burger buns - 2
• Lettuce leaves - 2
• Tomato - 1, sliced
• Miso paste - 1 tablespoon
• Mayonnaise - 2 tablespoons

Steps

1. In a mixing bowl, mash the silken tofu until smooth.
2. Add the panko breadcrumbs, chopped green onion, soy sauce, sesame oil, minced garlic, grated ginger, crumbled nori, salt, and black pepper to the tofu and mix until well combined.
3. Divide the mixture into two equal portions and shape them into patties.
4. Heat vegetable oil in a pan over medium heat. Once hot, add the tofu patties and cook for about 4-5 minutes on each side until golden brown and crispy.
5. While the patties are cooking, prepare the miso mayo by mixing miso paste with mayonnaise in a small bowl.
6. To assemble the burgers, spread the miso mayo on the bottom half of each burger bun, add a lettuce leaf, place the cooked tofu patty on top, and finish with a slice of tomato.
7. Cover with the top half of the bun and serve immediately.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 40 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

• High in protein due to tofu, promoting muscle health.
• Rich in dietary fiber, aiding in digestion.

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