The tofu burger is a good alternative for those who do not eat meat. It not only stands out for its flavor but for its nutritional quality. As stated in an article published in Nutrients magazine, tofu and other soy derivatives make a significant contribution to protein, as well as vitamins, minerals, and a wide range of phytochemicals.
Of course, it is important to include this recipe within the framework of a healthy and varied diet, which ensures an optimal supply of all essential nutrients. If you dare to try it, in the next space we will detail the steps for its preparation. Take note!
Tofu burger: how to prepare it?
The tofu is one of the inflatables foods within plans, food vegans or vegetarians. It is preferred for its significant protein content. However, it should be clarified that their assimilation is not as good as those of animal origin and, in addition, they have limitations in terms of essential amino acids.
In any case, its consumption in various recipes contributes to obtaining the dose of this nutrient to prevent problems associated with deficits. A study in the Annals of Nutrition & Metabolism magazine states that daily protein requirements have been revised upward in recent years.
If all the protein comes from foods of plant origin, it would still be necessary to consider a higher intake to compensate for the losses in digestibility. For this, the opinion of a nutrition expert is recommended, who will guide the diet according to individual needs.
On this occasion, we propose the use of tofu as the main ingredient in a vegan burger. Combined with other foods such as chickpeas, carrots, garlic, and some spices, it will result in a nutritious and delicious meat substitute. Test it!
In addition to being versatile and tasty, tofu stands out for its protein and phytochemical content.
- 300 grams of tofu.
- 50 grams of cooked chickpeas.
- 1 onion.
- A carrot.
- 1 clove garlic.
- 2 tablespoons of soy sauce.
- Spices, such as ginger, cumin, curry.
- Bread crumbs.
- Olive oil, salt, and pepper.
Step by Step
You have to start by draining the tofu. Put it in a drainer and put some weight on it for an hour to flatten it a bit. Then it is dried with kitchen paper to remove the remaining liquid.
The next step is to chop the vegetables, the onion, and the carrot. The ideal is to get a very fine chop so that the final product is better. You can help yourself with an electric mincer, or do it by hand with a knife.
Put a little extra virgin olive oil in a skillet, and sauté the vegetables until they soften. They do not need to be toasted, although at this time you will have to add salt and pepper to taste.
Once this is done, you have to prepare the tofu for the assembly of the hamburger. It is best to mash half with a fork to form a lumpy paste. The rest is put into the glass of a blender with the cooked chickpeas, garlic, and soy sauce. Everything is crushed together until a homogeneous mass is obtained.
Next, it is time to combine the crushed tofu with tofu cream, chickpeas, and sauteed vegetables. The spices and a little more salt are added, and everything is mixed until a consistent texture is achieved. It can be tried to correct the salt or add more quantity of some spice.
It only remains to form the hamburgers and coat them in breadcrumbs. It is not advisable to exceed the thickness to simplify frying.
To finish, they are fried with olive or sunflower oil on both sides.
Tofu burgers can be served with classic ingredients or with stir-fry vegetables.
It is not difficult to prepare tofu burgers. It is an ideal recipe to increase protein intake in the context of a vegan diet. In addition, it also provides organoleptic and nutritional variety in a flexible diet.
Now, it should be remembered that a good part of the nutritional value will depend on what is added to the hamburger for assembly. Therefore, you must choose quality bread and a good amount of fresh vegetables.
As much as possible, it is best to avoid sauces. They contain simple sugars, trans fats, and additives. In addition, they increase the energy density of the plate. Of course, they can be consumed alone, without bread. They are perfect to accompany sauteed vegetables, salads, and other dishes.