Tofu Burgers with Mango Chutney
Servings: 5
Ingredients
- 2 tsp plus 1 tbsp olive oil
- ½ cup onion, chopped fine
- ½ cup mushrooms or zucchini, chopped fine
- ½ cup celery, chopped fine
- ½ cup carrot, grated
- ½ cup red bell pepper, chopped fine
- 2 tbsp Italian parsley, fresh, minced
- 20 oz tofu, firm (drained and dried well), mashedtsp cayenne powder
- 1 tbsp egg replacer, dry, with 2 tbsp water; or 2 eggs
- 1 tbsp light mayonaise
- 1 cup Japanese panko bread crumbs
- ½ cup rolled oats (more if needed)
- ½ tsp salt
- ½ tbsp prepared mustard
- 1 tsp cumin
- ½ tsp curry powder
- ½ tsp cayenne powder
Instructions
- With 2 tsp of olive oil, sauté all vegetables including parsley, until soft.
- Place in a large mixing bowl.
- Add remaining ingredients and mix thoroughly. Add enough rolled oats to form a fairly stiff batter to form patties with your hand.
- Form patties and sauté.
- In a non-stick pan in 1 tbsp olive oil.
- Turn after a few minutes to brown both sides.
- Serve with Mango Chutney, if desired (see recipe).
Notes
Nutrition note: You can use up to 2 medium eggs, which brings the cholesterol level to 75 milligrams, which is within half of the DASH daily recommended limit. You may also use egg replacer if you don't wish to use eggs at all.
Optional: As an alternative cooking method, place patties on parchment paper-lined baking sheet, and bake 15 minutes each side or until lightly-browned and firm to touch.
Tip: For tofu lovers, these burgers are great served in pita bread or whole wheat hamburger buns, with a side salad. Fresh mango chutney (see recipe) tastes delicious on top, along with sliced cucumber, Manoa lettuce, and local tomatoes.
Substitutions: Firm tofu works best to bind the patty. If you can't find fresh mangoes, fresh peaches can be substituted. Vegan mayonnaise can be found at any health food store as a substitute for egg-based mayonnaise.
Nutrition Facts
Tofu Burgers with Mango Chutney
Serving Size
1 patty (6 oz)
Amount per Serving
Calories
239
% Daily Value*
Fat
10
g
15
%
Saturated Fat
2
g
13
%
Cholesterol
0.99
mg
0
%
Sodium
416
mg
18
%
Potassium
354
mg
10
%
Carbohydrates
26
g
9
%
Fiber
3
g
13
%
Protein
11
g
22
%
* Percent Daily Values are based on a 2000 calorie diet.