Vegetarian Meal - Tofu & Vegetable Burgers

Tofu is made from soya beans. It is high in protein and low in saturated fats. Tofu is also a good source of calcium, which is essential for a vegetarian meal . The combination of tofu, cashew nuts and vegetables makes these tasty burgers very nutritious.

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Vegetarian Meal - Tofu & Vegetable Burgers

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  • Prep Time

    minutes

  • Total Time

    minutes

  • Servings

    servings


Ingredients

  • Ingredients

  • 100

    g (4 oz) broccoli cut into small florets

  • 15

    g (½ oz) butter

  • 200

    g (7 oz) button mushrooms, roughly chopped

  • 1

    clove garlic, crushed

  • 1

    X 285g (9½ oz) packet firm tofu

  • 100

    g (4 oz) unsalted cashew nuts

  • 3

    spring onions, finely sliced

  • 1

    medium carrot, finely grated

  • 100

    g (4 oz) fresh breadcrumbs

  • 1

    tbsp vegetarian oyster sauce

  • 1

    tbsp honey

  • salt and freshly ground black pepper

  • flour for coating

  • vegetable oil for frying

Directions

Method: Blanch the broccoli in lightly salted boiling water until tender (2 to 3 minutes). Melt the butter in a frying pan and saute the mushroom and garlic until softened (about 3 to 4 minutes). Transfer to a food processor with the broccoli and all of the other burger ingredients. Process until mixed and season with salt and pepper. Form into 8 burgers, coat in flour and sauté for 2 to 3 minutes on each side over a medium heat until golden.


Nutrition

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