|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 5g||7%|
|Saturated Fat 1g||4%|
|Total Carbohydrate 22g||8%|
|Dietary Fiber 2g||9%|
|Total Sugars 7g|
|Vitamin C 7mg||33%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
It may seem that most veggie burgers are made with beans, but this recipe proves otherwise. These easy and healthy tofu-based veggie burgers get plenty of flavor from the onion and green onion, along with garlic powder and soy sauce, and receive a nutritional boost from wheat germ. These tofu burgers are so quick and easy to make, they're definitely candidates for your weeknight meal rotation.
One important step is to gently drain and press the tofu as it helps to remove the extra moisture and prevent soggy veggie burgers. Once it's drained, all you have to do is mash the tofu together with a few simple ingredients, form it into little patties, and then pan-fry for a few minutes. Serve these tofu burgers on buns with your favorite burger toppings with oven-baked French fries on the side. Or, top a salad with the burger and accompany it with some vegan carrot ginger soup to round out the meal.
For the Burgers:
1/2 (14-ounce) container firm or extra-firm tofu
1 medium onion, diced
3 green onions, diced
2 tablespoons wheat germ
2 tablespoons all-purpose flour
2 tablespoons garlic powder
2 tablespoons soy sauce
Dash of pepper
1 tablespoon oil for frying
6 vegan hamburger buns
6 slices tomato
Ketchup, mustard, and/or vegan mayo
Gather the ingredients.
Drain the tofu well, pressing out the excess moisture gently. If you leave too much moisture in the tofu, you'll have trouble forming patties and they won't stay together.
Once your tofu is well pressed and drained, gently mash it into small crumbles in a large bowl.
Add the diced onions, diced green onions, wheat germ, flour, garlic powder, soy sauce, and a dash of pepper into the bowl along with the tofu. Mix to combine well.
Gently press the mixture together to form patties about 1-inch thick. You'll probably want to use your hands for this.
Heat the oil over medium-high heat in a large skillet and fry the veggie burgers until lightly golden brown and crisp, about 5 to 6 minutes on each side. Alternatively, you can cook them on a stovetop grill.
Serve on buns with your favorite toppings and enjoy.
- This recipe is completely vegan, but if you need the burgers to be gluten-free as well, just swap out the all-purpose flour for any kind of gluten-free flour. Chickpea flour (also called besan or besan flour) works especially well since it complements the flavor profile and tends to be "stickier" than other gluten-free flours. You can find it in just about any Indian grocery store or in the international aisle of larger well-stocked supermarkets.
- If you need to lose the wheat germ altogether because of allergies or you simply can't find it, feel free to use almond meal/almond flour (which you can make yourself) or a little bit of extra flour instead.
Are Tofu Burgers Healthy?
Similar to veggie burgers made with beans, tofu burgers are high in protein and low in calories, fat, and cholesterol.