The flavors are definitely Asian-inspired. You can find miso paste at most specialty grocery stores and markets.
And here’s another bonus: buying veggie or tofu burgers from the store can get expensive. This recipe can save you money because you can make extra and freeze the patties.
This tofu burger recipe also is low in fat, high in protein, and contains plenty ‘o good carbs. I’ll be the first to admit it’s a bit high in salt. If you want less salt, reduce the amount of soy sauce or miso.
Enough rambling, here’s my tofu burger recipe:
|Prep Time||Cook Time||Serves|
- 1 package of tofu
- 1 can of no-salt added black beans
- 1 clove of garlic
- 1/2 cup whole wheat bread crumbs
- 1 T miso
- 2 T low sodium soy sauce
- 1 tsp. dijon mustard
- 1 small carrot
- 1 small red pepper
- 1 small onion
- 1 tsp. cumin
- Black pepper (to taste)
Dice the carrot, peppers, and onion. Spray a pan with cooking spray and cook veggies for 6-7 minutes over medium heat until tender. Add garlic and cook an additional 1-2 minutes. Drain tofu thoroughly by squeezing the water out or absorbing water with a paper towel. Combine tofu, black beans (drained and rinsed), veggies, miso, soy sauce, mustard, cumin, and black pepper in a mixing bowl. Mix thoroughly with your hands or a mixer and form into four equal sized patties.
Spray a baking pan with cooking spray and place the four patties on the tray. Cook at 400 degrees for 40-45 minutes. Let sit for 5 minutes when done. If the patties are still wet in the middle, cook for an additional 5-10 minutes. Top with cheese, barbecue sauce, or whatever other condiment you like. I served it without a bun. If you want to add a bun with yours, you can expect another 180 calories or so, just so you’re aware.
309 calories, 6 g fat, 40 g carbs (7.5 g fiber), 19 g protein, 750 mg sodium