Saturday, 19 November 2011

Tofu Burger

Protein rich shallow fried healthy burger

Ingredients - Serves 6
  • Firm tofu - 1 cup
  • Chopped onions - 1/2 cup
  • Green chillis - 2 nos
  • Grated ginger - 1tsp
  • Chopped carrots - 1/2 cup
  • Cilantro - 1 cup
  • Red chilli powder - 1 tsp
  • Cumin powder - 1/2 tsp
  • Bread crumbs - 1 cup
  • Cumin seeds - 1 tsp
  • Salt to taste
  • Oil for shallow frying
  • Heat the pan with 1 tbsp of oil and add cumin seeds
  • When it pops add ginger, green chillis and onions, saute well
  • Now add carrots, red chilli powder and cumin powder
  • Saute until the carrots are cooked
  • Remove water completely from the tofu and blend tofu and cilantro in the food processor (or just mash tofu using spoon and add finely chopped cilantro)
  • Mix blended tofu and sauted veggies with required salt

  • Divide this mixture into 6 patties and dip the patties in the bread crumbs
  • Heat the pan with oil for shallow frying and fry the patties in batches until nice golden brown
  • Serve patties in the burger bun

Tips -
  1. Water from the tofu should be completely removed if you feel the mixture is little watery add soy flour or all purpose flour
  2. I used carrots, you can use any veggies like mushroom, peas etc and use any spices as you wish
  3. While serving spread mayo on the buns and place the burger and arrange cheese, tomatoes and lettuce on it(I packed the burgers for my kids lunch box, so to avoid sogginess i gave it plain)
Nutritional information
  • Tofu is very low in Cholesterol and Sodium.
  • Tofu is rich in Protein, Iron, Magnesium, Phosphorus and Calcium
  • Each Patty = 110 calories approximately

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