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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 124.8
  • Total Fat: 9.9 g
  • Cholesterol: 0.0 mg
  • Sodium: 173.5 mg
  • Total Carbs: 9.1 g
  • Dietary Fiber: 2.5 g
  • Protein: 11.4 g

View full nutritional breakdown of Teriana's Tofu Burgers or Meatballs calories by ingredient
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Teriana's Tofu Burgers or Meatballs

Submitted by: TERIANA

Introduction

When you are in the mood for a tasty burger without the fat of ground beef, this hits the spot. This is an easy "brown bag lunch"-just pack your bread and condiments separately and reheat the patty in the office microwave. When you are in the mood for a tasty burger without the fat of ground beef, this hits the spot. This is an easy "brown bag lunch"-just pack your bread and condiments separately and reheat the patty in the office microwave.
Number of Servings: 6

Ingredients

    1 block of fresh firm tofu (rinse, wrap in a paper towel and drain in a collender with a little weight on top of it--a can of beans would work--- meanwhile, prepare your vegetables)

    1 tsp. canola oil
    1/2 large yellow onion, minced
    1 small carrot, minced or shredded
    1/3 medium bell pepper (green or red), minced
    1/2 cup finely chopped fresh mushrooms

    1/4 cup finely chopped parsley
    1/4 cup whole grain bread crumbs
    1/4 cup finely chopped walnuts
    1 tsp dried basil
    1 egg white
    1 tsp dark sesame oil
    1 tsp spicy Dijon mustard
    1 TBS low-sodium soy or tamari sauce
    Black pepper, Mrs. Dash, crushed garlic, sesame seeds, other seasonings to taste (all optional, not included in nutrition analysis)
    Non-stick cooking spray

Directions


Preheat oven to 375 degrees. In a non-stick pan, heat the canola oil and saute the chopped vegetables until soft (about 8-10 minutes). If they look "dry" you can add a TBS of water. In a large mixing bowl, lightly beat the egg white, then add the walnuts, bread crumbs, parsley. Now add the drained tofu and mash it with your hands or a potato masher, next add the sauteed vegetables, sesame oil, tamari or soy and other desired seasonings. Mix thoroughly--the mixture should be firm enough to make patties. Using a half-cup measure, scoop out mixture and form into burger patties. Bake on a cookie sheet covered in foil and sprayed with non-stick spray. Bake until golden brown, but still moist inside, about 30 minutes. Makes 6 1/2-cup servings

You can also use the same recipe to make "meatballs" for spaghetti or sub sandwiches, just modify by using more Italian herbs and garlic, and making balls large balls instead of patties. Reheat in your favorite marinara sauce.

Number of Servings: 6

Recipe submitted by SparkPeople user TERIANA.






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