Bring the tofu back! Make these tasty additions for a classic barbeque or for an easy make-ahead dinner. The recipe makes 8-10 burgers, so you’ll have plenty to freeze or enough to feed a crowd.
Portion size: 8-10 servings
Serving size: 133g or ⅓ cup portions
Ingredients
- 14 ounces tofu, firm or extra firm
- 1 tablespoon oil (canola, sunflower, or safflower)
- 1 teaspoon curry powder
- 1 teaspoon ground cumin
- 1 cup diced red bell pepper
- ¾ cup diced yellow onion
- 1 large carrot, shredded
- 1 tablespoon tamari or fish sauce
- 1 ½ teaspoons Dijon mustard
- 2 medium eggs
- 1 cup (4 ounces) loosely packed shredded cheddar or Monterey jack cheese
- 1 cup bread crumbs
- 1-2 cups quick oats
- Cooking spray
Instructions
- Place tofu in a clean dish towel and place between two cutting boards. Top with heavy book or object and let sit for 30 minutes.
- Preheat oven to 375°F.
- Place oil in small non-stick sauce pan, heat to medium-low. Add curry and cumin. Cook for about a minute, or just until fragrant.
- Add red peppers, onion and shredded carrot. Allow to cook for 5-6 minutes, or until onions appear translucent but not browned. Set aside.
- Transfer tofu to a food processor or large mixing bowl. Process, blend or mash until tofu appears smooth. Add tamari, Dijon mustard and eggs to food processor (or bowl) until combined. If using a food processor, transfer to large mixing bowl. Mix in sautéed vegetables.
- Stir in cheese. Stir in breadcrumbs.
- Add 1 cup of quick oats and stir to combine. Assess consistency: If burgers hold together in your hands and aren’t too sticky, they are done (if they hold together but feel sticky, that’s ok). Add additional oats if needed.
- Line cookie sheet with parchment paper and lightly oil it.
- Make patties the size of desired “burger” – no shrinking will occur during cooking.
- Place formed patties gently onto the cookie sheet and bake for 12-15 minutes. Lightly spray tops of burgers and flip, cook other side for 12-15 minutes. Burgers should have a light golden crust on each side.
Nutrition (per serving)
Calories 205, Total Fat 8g, Saturated Fat 2g, Carbohydrates 21g, Fiber 3g, Protein 13g, Sodium 265mg
Source: modified by Hannah Brilling, former Dietetic Intern with LiveWell/WorkWell. Adapted from a recipe made in the COOP Food Stores Commissary and sold in stores. Reprinted with permission.
Find more recipes and healthy eating tips in the Cooking Up Health section of D-H Health and Wellness.