Tasty tofu burgers

Tofu is a brilliant carrier of flavours and whether you’re a hardcore vegan or just enjoying a meat-free meal, we know you are going to love this burger!

Serves: 4

Time to make: 20 mins

Ingredients

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300g firm tofu
1 teaspoon sesame oil
1 onion, finely sliced
2 tablespoons salt-reduced soy sauce
1 teaspoon honey
½ 450g can of beetrootbeetsX slices, drained
4 x grainy burger buns
4 cups cabbage, finely sliced
3 carrots, grated
5 tablespoons reduced-fat plain yoghurt
juice of 1 lemon

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Instructions

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1 Preheat oven to 150°C on fan grill. Cut tofu into 4 even-sized rectangles. Heat oil in a large non-stick frying pan on a high heat. Add onion and fry for 2–3 minutes. Combine soy sauce and honey in the pan before adding the tofu. Move the tofu around to soak up the flavour and fry for 2–3 minutes on each side until golden.

2 Cut the burger buns in half and place both sides under the grill until golden. Meanwhile combine the cabbage and carrot in a large bowl with the yoghurt and lemon juice.

3 Place each piece of tofu on a burger bun with onions, beetroot slices and slaw. Serve with extra slaw on the side.

Variations

Make it gluten free: Check tofu and soy sauce are gluten free, and use gluten-free buns.

Nutrition Info (per serve)

Calories 403 cal

Kilojoules 1700 kJ

Protein 21 g

Total fat 8 g

Saturated fat 2 g

Carbohydrates 55 g

Sugar 18 g

Dietary fibre 10 g

Sodium 730 mg

Calcium 300 mg

Iron 6 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.