Tofu Burger

3 Reviews
100% would make this recipe again

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Preparation : 15 min Cooking : 30 min
480 calories/serving

Ingredients

parchment paper
1/3 cup rice, long grain 65 g
130 g firm regular tofu, cut into dices 2/3 cup
2 cloves garlic, coarsly chopped
3 green onions/scallions, coarsly chopped
1/2 cup Italian parsley, fresh, coarsly chopped 40 g
1 tbsp wheat-free soy sauce 15 mL
1 tsp paprika 3 g
4 drops Tabasco sauce 0.63 mL
1 pinch salt [optional]
ground pepper to taste [optional]
1 eggs size large, beaten
2 tbsp canola oil 30 mL
2 slices gluten-free bread 90 g
1 tbsp mayonnaise 14 g

Before you start

A blender or food processor will be very useful.

Method

  1. Preheat the oven to 175ºC/350ºF. Line a baking sheet with parchment paper. Cook the rice, then let it cool down a few minutes.
  2. In a food processor combine the rice, tofu, garlic, green onions, parsley, soy sauce, paprika, and Tabasco sauce, then pulse until coarsely ground. Adjust the seasoning.
  3. Transfer to a bowl and stir in the beaten egg. Shape the dough into patties (2 per serving).
  4. Heat the oil in a pan over medium-high heat. Cook the patties on one side for about 4 min, until golden, then gently flip and cook on the other side for about 5 min.
  5. Transfer the burgers to the prepared baking sheet and cook in the middle of the oven for about 30 min, or until they are firm and cooked through on the inside.
  6. Serve the burgers on bread and top with a spoonful of mayonnaise.

Nutrition Facts Table

per 1 serving (280 g)

Amount

% Daily Value

Calories

480

Fat

26 g

39 %

Saturated 3.4 g
+ Trans 0.2 g

18 %

Cholesterol

110 mg

Sodium

460 mg

19 %

Carbohydrate

46 g

15 %

Fibre

4 g

17 %

Sugars

2 g

Net Carbs

42 g

Protein

19 g

Vitamin A

32 %

Vitamin C

34 %

Calcium

16 %

Iron

28 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Iron, Manganese, Selenium, Vitamin A, Vitamin E, Vitamin K
Good source of  :
Calcium, Fibre, Magnesium, Niacin, Phosphorus, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Zinc
Source of  :
Copper, Omega-3, Omega-6, Pantothenic Acid, Potassium, Vitamin B1, Vitamin D
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables ½
Meat and Alternatives 1 ½
Fats 4
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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