Easy Tofu Burger Recipe
While veggie burgers are often a healthy alternative to regular hamburgers, some plant-based burgers can contain high amounts of sodium, preservatives, and saturated fat, which makes them decidedly unhealthy (via Mayo Clinic). You can, however, make your own plant-based burgers without the extra added ingredients.
If you are looking for a tasty burger that is loaded with protein, healthy fat, and plenty of fiber, then look no further than this easy tofu burger. Recipe developer and wellness coach Miriam Hahn says that this recipe is one of her favorites. She loves to share with clients because the tofu and black beans give the burgers texture and they are nutrient dense. With cumin, smoked paprika, and other spices added to go along with the flavor of the beans, you won't even miss traditional burgers.
What makes this recipe even better is that it takes less than an hour to prepare and cook the burgers. You can whip them up in no time.
Gather the ingredients for your tofu burgers
For this recipe, you will need a package of extra firm tofu, 1 tablespoon chia seeds, 2/3 cup mushrooms, diced, 1 can of black beans, soy sauce, and tomato paste. If you do not have chia seeds handy, you may substitute one whole egg.
For other seasonings, get cumin, smoked paprika, pink Himalayan salt (or regular kosher salt), garlic powder or granules, and onion powder or granules. You'll also need either oat flour or breadcrumbs to act as a binder, along with nutritional yeast and a small amount of oil to pan-fry the burgers.
Prepare the tofu
To get things started, you'll want to drain the tofu. Remove the block from the package, wrap it in a clean tea towel, and place it in a shallow bowl or dish. Cover the wrapped tofu with a plate and place something heavy, such as a cast-iron pan or a couple of heavy books, on top.
Allow the tofu to sit for about 20 minutes, or until it looks like most of the water is drained from the block. Alternatively, you can use a tofu press if you have access to one. This process will help control the water content of your burger, which will ultimately keep it from getting soggy.
Preheat the oven and prepare the chia seeds, beans, and mushrooms
While you're waiting on the tofu to drain, preheat the oven to 375 F. As the oven is heating up, mix the chia seeds with the water in a small bowl and set them aside. This mixture will act as a vegan binder for the burgers, helping the ingredients stick together throughout the cooking process. If you would rather use an egg as a binding ingredient, then simply whisk it in a small bowl and set it aside.
Meanwhile, rinse the beans and drain them, putting them off to the side. Dice the mushrooms, also setting them aside.
Crumble the tofu and bake the beans, mushrooms and tofu
When the tofu is drained, crumble about half of the block, or enough to equal one cup. Place the pieces in a bowl and stir in the soy sauce, making sure to cover all the pieces.
Next, line a baking pan with parchment paper or spray the pan with no-stick cooking spray. Place the tofu, beans, and mushrooms on the paper in a single layer. Bake for 15 minutes and remove from the oven.
Mash the beans and make the patties
Next, mash the beans, but be careful not to overdo it. The idea is to leave them a little chunky in order to give the burger texture. Use a fork to mash them or you can pulse them lightly in a food processor. Add the tofu, mushrooms, tomato paste, cumin, paprika, salt, garlic, onion, oat flour or breadcrumbs, and nutritional yeast.
Combine well and then make four equal patties out of the mixture. To help the burgers firm up and hold together through the next few steps, place them in the refrigerator for about 30 minutes before you begin cooking them.
Fry the burgers and prep your toppings
Once the burgers are firm, it's finally time to get cooking. Spread the oil evenly in a pan, allowing it to heat to medium heat. Cook the burgers for about five minutes on each side, until there's a nice crust on both sides of the patty.
Now, all that's left to do is prep your toppings. Prepare any lettuce, onions, tomatoes, and other condiments that you want to top your final burger. The next step is to enjoy every bite of these burgers knowing they are filled with healthy ingredients that are full of flavor and texture, too.
- 1 cup extra firm tofu
- 1 tablespoon chia seeds
- 3 tablespoons water
- ⅔ cup mushrooms
- 1 can black beans
- 1 tablespoon soy sauce
- 2 tablespoons tomato paste
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 1 teaspoon salt
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ cup breadcrumbs
- 1 tablespoon nutritional yeast
- 1 tablespoon vegetable oil
- Lettuce
- Tomato
- Red onion
- Sauerkraut
- Ketchup
- Mustard
- Preheat the oven to 375° F.
- Take the tofu out of the package and discard the water that it is packed in. Press the water out of the tofu.
- In a small bowl, mix the chia seeds and water. Set aside.
- Rinse and drain the beans.
- Dice the mushrooms.
- When the tofu is ready, crumble about half of the block to measure out one cup. Mix with the soy sauce.
- Lay out the beans, mushrooms and tofu on a baking sheet and bake for 15 minutes
- After the beans are done, mash them with a fork or pulse them lightly in a food processor until chunky. Mix beans with tomato paste, cumin, paprika, salt, garlic, onion granules, oat flour or breadcrumbs, and nutritional yeast.
- Divide the mixture into 4 patties. Cover and put in the fridge for at least 30 minutes.
- Add the oil to a frying pan and cook the burgers on medium heat for about 5 minutes on each side.
- While the burgers are cooking, prep the toppings.
| Calories per Serving | 321 |
| Total Fat | 11.4 g |
| Saturated Fat | 1.4 g |
| Trans Fat | 0.0 g |
| Cholesterol | 0.0 mg |
| Total Carbohydrates | 36.8 g |
| Dietary Fiber | 12.6 g |
| Total Sugars | 2.7 g |
| Sodium | 547.3 mg |
| Protein | 22.3 g |
