Tofu Veggie Burgers

Serves 16

Ingredients:

1 (14-ounce) block Organic Firm Nasoya Tofu
2 tablespoons olive oil, divided
1 medium onion, diced
1 large carrot, grated
12 fresh mushrooms, finely chopped
2 cups uncooked quick cooking oats
1/2 teaspoon onion powder
1 teaspoon garlic powder
2 teaspoons turmeric
1 cup water
1 cup 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 1 tablespoon olive oil. Saute onion, carrots, and mushrooms until onions become translucent.
3. Add the oats, onion powder, garlic powder and turmeric to the saute mixture. Continue cooking until the oats are toasted, approximately 5-6 minutes.
4. Add water and stir to combine.
5. Remove skillet from heat and stir in breadcrumbs. Let the mixture cool, then add it to the crumbled tofu and mix well.
6. Shape the mixture into patties. In a skillet sprayed with nonstick spray, cook patties until brown on each side.

Serving Size: 1 burger
Nutrition Facts: 

Calories: 110
Total Fat:  4 gm
Saturated Fat: 0.5 gm
Cholesterol: 0 mg
Protein: 5 gm
Carbohydrate: 15 gm

For more recipes, get your copy of Enjoying Food Peace: Recipes and Intuitive Eating Wisdom to Nourish Your Body and Mind.

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

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