Burguer de Tofu

Burguer de Tofu is a deliciously spiced Spanish burger that combines the creaminess of tofu with a medley of aromatic herbs and spices, all nestled in a soft bun. This Halal-friendly dish is perfect for those looking for a nutritious and satisfying meal.

Ingredients

• Firm tofu - 250 grams
• Garlic - 2 cloves, minced
• Smoked paprika - 1 teaspoon
• Cumin powder - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Olive oil - 2 tablespoons
• Whole wheat burger buns - 2
• Lettuce leaves - 2
• Tomato - 1, sliced
• Avocado - 1/2, sliced
• Vegan mayonnaise - 2 tablespoons

Steps

1. Press the tofu for about 15 minutes to remove excess moisture, then crumble it into a mixing bowl.
2. Add minced garlic, smoked paprika, cumin, salt, black pepper, and chopped parsley to the crumbled tofu. Mix well until all ingredients are combined.
3. Shape the tofu mixture into two patties, ensuring they are compact and hold together.
4. Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Once hot, add the patties and cook for 5-7 minutes on each side until golden brown.
5. While the patties are cooking, lightly toast the burger buns in the remaining olive oil until golden.
6. Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by the cooked tofu patty, sliced tomato, avocado, and a dollop of vegan mayonnaise. Top with the other half of the bun and serve.

Nutrition

• Calories: 350
• Protein: 18 g
• Carbs: 32 g
• Fiber: 8 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 17 g
• Water: 0.3 L

Health Benefits

• High in plant-based protein, beneficial for muscle repair and growth.
• Rich in dietary fiber, promoting healthy digestion and satiety.

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