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Tofu Burger
  • 300g firm tofu
  • clove garlic, crushed
  • 1 tablespoon chilli sauce
  • 1 tablespoon reduced-salt soy sauce
  • 2 tablespoons peanut butter
  • 6 spring onions, chopped
  • ½ cup instant oats
  • 1 tablespoon fresh parsley or coriander, chopped
  • freshly ground or cracked black pepper, to taste
  • olive or canola oil spray
  1. Mash tofu with garlic and sauces, then mix in remaining ingredients.
  2. Season well with pepper and shape into 8 patties.
  3. Lightly spray or brush a hot pan or grill with oil and cook for 2 minutes on each side.
  4. Serve on a roll with lettuce, tomato and cucumber.

Tip: For quick and easy preparation, place all ingredients in a food processor and pulse until combined.

Storage Suggestions

Can be kept in refrigerator for up to 7 days. Burger/pattie may be frozen for up to 3 months.

Equipment List

  • Medium sized bowl
  • Chopping board
  • Knife
  • Spoon
  • non-stick frypan or grill plate

 

Acknowledgements

Queensland health acknowledges the development of the Healthy Food Fast cookbook by the Department of Health Western Australia. www.gofor2and5.com.au. Recipes from Healthy Food Fast © State of Western Australia 2011, reproduced with permission.

Nutrition Information


111g Quantity per serving Quantity per 100g
Energy 780kJ 701kJ
Protein 11.2g 10.1g
Fat, total 11.4g 10.2g
— Saturated 1.7g 1.5g
Carbohydrate 8.0g 7.2g
— Sugars 2.7g 2.4g
Fibre 4.4g 3.9g
Sodium 290mg 260mg