Hamburguesa de Tofu

The Hamburguesa de Tofu is a delightful Spanish burger that combines marinated tofu with fresh vegetables and a zesty sauce, all nestled in a soft bun. This healthy twist on a classic favorite is perfect for a satisfying meal without compromising on flavor.

Ingredients

• Firm tofu - 250 grams
• Olive oil - 2 tablespoons
• Garlic powder - 1 teaspoon
• Smoked paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Whole wheat burger buns - 2 pieces
• Ripe avocado - 1 medium
• Tomato - 1 medium, sliced
• Romaine lettuce - 2 leaves
• Red onion - 1/4 medium, thinly sliced
• Vegan mayonnaise - 2 tablespoons
• Fresh cilantro - a handful, chopped

Steps

1. Press the tofu for 15 minutes to remove excess moisture, then cut it into 2 equal patties.
2. In a small bowl, mix olive oil, garlic powder, smoked paprika, salt, and pepper. Brush this mixture onto both sides of the tofu patties.
3. Heat a non-stick skillet over medium heat and cook the tofu patties for 5-7 minutes on each side until golden brown and heated through.
4. While the tofu is cooking, mash the avocado in a bowl and add a pinch of salt and chopped cilantro to create a spread.
5. Slice the burger buns in half and lightly toast them in the skillet for 1-2 minutes.
6. Assemble the burgers by spreading the avocado mixture on the bottom bun, followed by a tofu patty, lettuce, tomato, red onion, and a dollop of vegan mayonnaise. Top with the other half of the bun.
7. Serve immediately with a side of fresh salad or baked sweet potato fries.

Nutrition

• Calories: 400
• Protein: 20 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 22 g
• Saturated Fat: 3 g
• Unsaturated Fat: 19 g
• Water: 0.3 L

Health Benefits

• High in plant-based protein from tofu, aiding muscle repair and growth.
• Rich in healthy fats from avocado, supporting heart health.

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