Tofu and Veggie Burger
Wholesome, hearty, and bursting with flavor, these Tofu and Veggie Burgers are a plant-based delight perfect for weeknight dinners or weekend grilling. Made with protein-packed firm tofu, colorful grated veggies like carrot and zucchini, and seasoned with a blend of soy sauce, cumin, and paprika, these burgers are as nourishing as they are delicious. A flaxseed "egg" helps bind the mixture, while oats and breadcrumbs create the perfect texture for shaping sturdy patties. Quick to prepare in under 40 minutes, these golden-brown burgers are pan-seared for irresistible crispiness and served on your favorite buns with vibrant toppings. Whether you're a seasoned vegan or just exploring meatless options, these tofu veggie burgers are sure to satisfy your cravings for a healthier take on comfort food. Perfect for meal preps, barbecues, or casual weeknight meals, this recipe is a crowd-pleaser for plant-based diets and burger lovers alike!
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Recipe Information
Ingredients
- 400 g Firm tofu, pressed
- 1 medium Carrot, grated
- 1 small Zucchini, grated
- 1 medium Red bell pepper, finely diced
- 2 cloves Garlic, minced
- 2 tbsp Soy sauce
- 1 cup Oats
- 1 cup Breadcrumbs
- 2 tbsp Ground flaxseed
- 5 tbsp Water
- 1 tsp Paprika
- 1 tsp Ground cumin
- 0.5 tsp Salt
- 0.25 tsp Black pepper
- 2 tbsp Olive oil for cooking
Instructions
Press the tofu for at least 15 minutes to remove excess moisture. Once pressed, crumble it into a large mixing bowl.
Prepare the flax egg by combining the ground flaxseed and water in a small bowl. Set it aside for 5 minutes to allow it to thicken.
Grate the carrot and zucchini, then squeeze out excess moisture using a clean kitchen towel or paper towels. Add the grated vegetables to the mixing bowl with the tofu.
Add the diced red bell pepper, minced garlic, soy sauce, oats, breadcrumbs, paprika, ground cumin, salt, and black pepper to the bowl. Mix until well combined.
Add the thickened flaxseed mixture to the bowl and mix thoroughly. The mixture should hold together when pressed. If it feels too wet, add a bit more breadcrumbs; if too dry, add a tablespoon of water at a time.
Divide the mixture evenly and shape into four burger patties.
Heat a non-stick skillet or grill pan over medium heat and add olive oil. Cook the patties for 4-5 minutes on each side, or until golden brown and heated through.
Serve the tofu and veggie burgers on buns with your favorite toppings such as lettuce, tomato, avocado, vegan mayo, or mustard.
Nutrition Facts
Calories |
447 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.6 g | 25% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 765 mg | 33% | |
| Total Carbohydrate | 47.8 g | 17% | |
| Dietary Fiber | 8.6 g | 31% | |
| Total Sugars | 6.4 g | ||
| Protein | 24.4 g | 49% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 751 mg | 58% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 651 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
