Enjoy a delicious and healthy alternative to traditional beef burgers with this vegetable and tofu burger recipe. Packed with nutrients and flavors, this burger is perfect for vegetarians or anyone looking for a lighter option. The combination of vegetables, tofu, and spices creates a satisfying and savory patty that will leave you wanting more. Serve it on a whole wheat bun with your favorite toppings for a complete and satisfying meal.
Ingredients
- 1 package (14 ounces) firm tofu, drained
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 carrot, grated
- 1 bell pepper, finely chopped
- 1 zucchini, grated
- 1 cup cooked quinoa
- 1/2 cup breadcrumbs
- 2 tablespoons soy sauce
- 1 teaspoon smoked paprika
- 1/2 teaspoon cumin
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 4 whole wheat burger buns
Directions
- In a large bowl, crumble the drained tofu with your hands until it resembles a crumbly texture.
- Heat a tablespoon of oil in a skillet over medium heat. Add the chopped onion, minced garlic, grated carrot, bell pepper, and grated zucchini. Cook for 5-7 minutes, stirring occasionally, until the vegetables are softened.
- Add the cooked vegetables, quinoa, breadcrumbs, soy sauce, smoked paprika, cumin, salt, and black pepper to the bowl of crumbled tofu. Mix well until everything is combined.
- Form the mixture into patties of desired size, about 1/2 inch thick.
- Heat another tablespoon of oil in a skillet over medium heat. Cook the patties for 4-5 minutes on each side, or until golden brown and heated through.
- Toast the whole wheat burger buns in a toaster or on a grill.
- Serve the tofu burgers on the toasted buns with your favorite toppings such as lettuce, tomato, onion, avocado, and condiments of choice.
- Enjoy your delicious and healthy vegetable and tofu burgers!
Interesting Facts
Tofu is a great source of plant-based protein and is rich in iron, calcium, and essential amino acids.
Vegetable burgers are a popular alternative to meat burgers and can be enjoyed by individuals following a vegetarian or vegan diet.
Quinoa is a complete protein, meaning it contains all nine essential amino acids, making it an ideal addition to this vegetarian burger recipe.