Quick Easy Tofu Burger Recipe

Kid Friendly Veggie Burgers, Great Vegan Grill Recipe

Tofu Burger Video

Our quick, easy tofu veggie burger recipe is very kid friendly, and a sure way to get anybody to happily eat tofu.

Our tofu veggie burger recipe holds together well, is an ideal vegan grill recipe or 4th of July recipe, with all your favorite veggie burger fixins'.

Make this tofu burger recipe gluten free by using gf oats and whole grain gf flour such as millet or amaranth and serve on gf buns.

Tofu Burger Video

Total Prep & Cook Time: 30 Min

6 large tofu burgers (6 servings)

Nutrition Data Per Serving, 104g: 170 cal, 22g carb, 5g fat, 257mg sodium, 3g fiber, 11g protein, low Saturated Fat & Cholesterol, good source Magnesium, Phosphorus, Selenium, Vit K, Manganese. Estimated glycemic load 10

Ingredients:

• One 14 oz package extra firm tofu (*see recipe tips)
• 1/4 cup whole grain flour
• 1/4 cup fine corn meal
• 1/3 cup quick oats or rolled oats
• 1 cup (total) parsley leaves and/or fresh basil leaves (strip leaves off stems)

• 1 tsp dried basil (if you're not using fresh)
• 1 tsp paprika
• 1 tsp gr coriander
• 1 tsp gr cumin
• 1/2 tsp dried thyme leaves
• 1/2 tsp dried ginger
• Optional: 1/4 tsp salt or to taste
• Optional: 1/2 tsp garlic powder
• Optional: 1/2 tsp onion powder
• 1/2 tsp pepper or to taste
• 1 Tbsp Braggs liquid aminos or low sodium soy sauce

Directions:

1. Drain the tofu, rinse it and blot dry with a cloth or paper towel to soak up excess moisture
2. Heat a non-stick frying pan on medium
3. Cut tofu into 1 inch chunks, and add to food processor
4. If you don't have one, mash with your hands, or with a potato masher or pastry blender, and finely chop the parsley or basil first
5. Add the rest of the ingredients and mix well by hand, or in the food processor, just until the mixture starts to clump together. Don't over mix.
6. Form into six patties
7. Fry in small amount of oil, on medium heat (use your favorite cooking oil
8. Cook for 5-7 minutes on each side, or until golden brown

Video and Recipe Tips:

Don't use silken tofu that comes in a box, because even the extra firm silken tofu has too much water in it.

Buy extra firm tofu shrink wrapped in plastic or in a water pack tub. Good brands are Westsoy extra firm, Nasoya super firm sprouted and extra firm, Woodstock extra firm and Leasa firm (available in FL) Wildwood super firm sprouted is too dry and Melissa's extra firm is too wet for tofu burgers.

Improvise freely with the seasonings and grains, but avoid very strong tasting herbs such as oregano, rosemary and sage. They will overwhelm the balance of tastes. Delete the salt to reduce the sodium by 100 mg.

If you want onions in your tofu burger, add them raw or cooked on the outside, not the inside - they make the veggie burger mixture too wet.

Serving Suggestions:

In summer, serve tofu burgers with all your favorite veggie burger fixings, corn on the cob, and potato salad.

Serve tofu burgers any time, with home fried potatoes, and carrot apple salad.

For a light meal, skip the bun, and serve tofu burgers with steamed veggies or a green salad or sautéed and steamed greens.

Use leftover tofu burger mixture to make tofu sloppy joes, or scrambled tofu. If you want to cook all the burgers at once, store the extras in an air tight container in the fridge. Cold tofu burgers make great sandwiches or snacks.