Vegetarian Meal - Tofu & Vegetable Burgers

By á-285

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.

Ingredients

• Ingredients
• 100 g (4 oz) broccoli cut into small florets
• 15 g (1/2 oz) butter
• 200 g (7 oz) button mushrooms, roughly chopped
• 1 clove garlic, crushed
• 1 X 285g (9 1/2 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

Preparation

Step 1

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.