These healthy burgers are perfect for all tofu lovers, vegans and vegetarians and the calorie concious.
I use chinese tofu which is easily available, and if you like tofu but cant seem to get it easily please watch my homemade tofu recipe on youtube.
I always say you must remove the tofu from the packet , drain it and then keep it preferable overnight wrapped well in a kitchen towel overnight or for a few hours in the fridge. This way the towel absorbs all the moisture from the tofu. This makes the tofu firmer and easier to cook, sautee or grate.
Lets get on with the recipe
INGREDIENTS FOR ABOUT 15 SMALL BURGERS
1 block of tofu, 400 grams… thats what i get in my city, grated
1/2 cup of ground oats
1/4 cup each of fried onions, chopped spring onions,
1/4 cup of minced tinned mushrooms
a few green chillies chopped
a handful of chopped green coriander leaves
salt to taste
a big pinch of black pepper
juice of half a lime
1 teaspoon powdered cumin seeds
a little olive oil for pan frying
Mix the grated tofu with all of the above ingredients except the oil and let it rest for a few hours. The mixture will harden a bit. Shape into burger patties (if the mixture is still a bit soggy add some more oat flour). Heat some oil in a non stick frying pan and shallow fry these burgers till brown on both sides. I served them with grilled asparagus. Just chop some fresh asparagus and grill it with olive oil and sprinkle some salt.
HEALTH BENEFITS OF TOFU:
The health benefits of tofu as a meat substitute are numerous. Consuming tofu regularly helps lower bad cholesterol, alleviates symptoms associated with menopause and even lowers the risk of cancer. Other major health benefits of tofu compared to meat include making middle-aged bones stronger and delaying the ravages of age. Tofu has been found to be a great source of calcium and vitamin E as well. Tofu or soybean curd is produced by grinding soybeans to form a milk-like substance, which is then compressed and left to coagulate. After the mass has dried into a gelatinous solid, it is cut into palm-sized cubes. Since soybean is cheap and abundant, but rich in protein, the popularly known benefit of tofu is that of being the “poor man’s protein.”
For a Jain recipe please omit the onions