Tofu Veggie Burgers

Serves 10

Ingredients:
1 (14-ounce) package firm light tofu
2 tablespoons olive oil
1 medium onion, diced
1 large carrot, grated
12 mushrooms, chopped very fine
2 cups quick cooking oats, dry
½ teaspoon onion powder
1 teaspoon garlic powder
2 teaspoons turmeric
1 cup water
1½ cups seasoned bread crumbs

Instructions:
1. Drain and crumble tofu in a large mixing bowl and set aside.
2. Heat a large skillet over medium heat and add olive oil. Sauté onion, carrots and mushrooms, until onions become translucent.
3. Add the oats, onion powder, garlic powder and turmeric to the sauté mixture. Continue cooking until the oats are toasted.
4. Add water and stir to combine
5. Remove the skillet from heat and stir in the breadcrumbs. Let the mixture cool, then add it to the crumbled tofu and mix well. With your hands, shape the mixture into 4-inch wide patties.
6. Brown the patties in a nonstick pan sprayed with nonstick spray until brown on both sides.

Note: You can bake the mixture in a loaf pan for a delicious Tofu “meat”loaf.

Serving Size: 1 burger (4″ in diameter)

Nutrition Facts:
Calories: 180
Total Fat: 5 gm
Saturated Fat: 1 gm
Monounsaturated Fat: 2.5 gm
Polyunsaturated Fat: 1.5 gm
Cholesterol: 0 mg
Protein: 8 gm
Carbohydrate: 27 gm
Dietary Fiber: 3 gm
Sodium: 360 mg

Bonnie R. Giller, MS, RD, CDN, CDE • BRG Dietetics & Nutrition, P.C.
brghealth.com • (516) 486-4569