Tofu Burgers
Creamy tofu patties with oats, herbs, and soy sauce offer a savory, protein-packed vegetarian option perfect for quick, flavorful meals suitable for any diet.
Ingredients
Instructions
- Mix together all ingredients well.
- Shape the mixture into patties.
- Fry the patties in a small amount of oil until golden brown and cooked through.
Tips & Substitutions
To enhance the flavor of your tofu burgers, consider adding chopped vegetables like bell peppers or mushrooms to the mixture. For a gluten-free option, substitute the quick oats with ground flaxseed or quinoa. If you prefer a spicier kick, incorporate some cayenne pepper or your favorite hot sauce into the mix. You can also switch out the soy sauce for tamari if you're looking for a gluten-free alternative.
Serving Suggestions
Serve the tofu burgers on whole grain buns with your favorite toppings like lettuce, tomato, and avocado. For a complete meal, pair them with sides such as sweet potato fries or a fresh salad. These burgers also pair beautifully with Mary Jane Jones' Punch for a refreshing drink option at your next gathering.
Storage & Reheating
Store leftover tofu burgers in an airtight container in the refrigerator for up to 3-4 days. To reheat, place them in a skillet over medium heat with a little oil until warmed through, or pop them in the oven at 350°F for about 10-15 minutes. For best results, avoid microwaving as it may make them soggy.
Nutrition & Diet Analysis (per serving)
Each serving of Tofu Burgers contains roughly 610 calories, with 20g protein, 68g carbohydrates, and 36g fat. It is an excellent source of iron (139% of the Daily Value), dietary fiber (107% of the Daily Value), and calcium (81% of the Daily Value). Note that it is relatively high in sodium, at 2102mg per serving (91% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I freeze the tofu burgers?
Yes, you can freeze the uncooked patties. Simply place them on a baking sheet and freeze until solid, then transfer them to a freezer bag. They can be stored for up to 3 months. Thaw in the refrigerator before cooking for best results.
What can I use instead of tofu?
If you're looking for a substitute for tofu, try using mashed black beans or chickpeas for a different texture and flavor. You can also use lentils, which provide a hearty base for the burgers. Just ensure you adjust the moisture content accordingly.
How do I know when the burgers are cooked through?
Tofu burgers are ready when they are golden brown on both sides and heated through. You can also check the internal temperature; it should reach at least 165°F. If they are browning too quickly, lower the heat to ensure they cook evenly without burning.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).