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Low Cal Tofu Burgers Recipe

Looking for an easy Low Cal Tofu Burgers recipe? Learn how to make Low Cal Tofu Burgers using healthy ingredients.


Submitted by lasmith86

Makes 4 1/2 servings



Vegetarian burgers made with tofu and grain. Very savory with a meaty and grainy texture. This recipe yeilds four-five burgers.

Recipe Ingredients for Low Cal Tofu Burgers

1/2 package lite tofu
1 tsp extra virgin olive oil
2 cloves garlic
1 tsp paprika
1 tsp cumin
1 tsp marjoram
2 tbsp basil
1/2 tsp thyme
1/2 tsp ginger
1/4 tsp cayenne
1 tbsp lower sodium, soy sauce
1 tbsp millet flour
1 tbsp garbanzo bean flour
1/8 cup corn meal
1/8 cup oatmeal
1 tbsp tomato juice

Recipe Directions for Low Cal Tofu Burgers

  1. Cut tofu into small peices, place in a bowl and mash with a fork.

  2. Mix tofu with all other ingredients except oil and garlic in a bowl with a mixer or in a large food processor.

  3. Place oil in large pan with garlic flakes and heat on medium high heat.

  4. Form tofu mixture into flat round shapes and place in pan, careful not to touch.

  5. Cook for about 5-6 minutes, then carefully check to see if the bottom is golden brown before flipping. If it isn't done then the burger will crumble (if this happens simply reform the best you can with a spatula and continue cooking).

  6. Cook on the other side for 5-6 minutes until golden brown.

  7. Serve as you would burgers or plain with sides.

  8. Yum!

Categories

Vegetables, Main Dish, American, Fry, Quick, Saute, Vegetarian

Nutrition Facts
Serving Size 65.1g
Amount Per Serving
Calories
72
Calories from Fat
23
% Daily Value*
Total Fat
2.5g
4%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
150mg
6%
Potassium
65mg
2%
Total Carbohydrates
7.8g
3%
Dietary Fiber
2.0g
8%
Sugars
0.3g
Protein
5.6g
Vitamin A 24% Vitamin C 3%
Calcium 18% Iron 9%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Low in sugar
  • Very high in calcium
  • High in dietary fiber
  • High in iron
  • High in phosphorus
  • Very high in vitamin A
  • Very high in vitamin B12
  • Very high in vitamin E
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