Tofu Burger with Sweet Potatoes

3 Reviews
67% would make this recipe again

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Preparation : 15 min Cooking : 30 min
600 calories/serving
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Ingredients

parchment paper
1/3 cup rice, long grain 65 g
2 sweet potatoes 360 g
1/2 tbsp olive oil 8 mL
1 sprig rosemary, fresh 5 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
130 g firm regular tofu, cut into dices 2/3 cup
2 cloves garlic, coarsly chopped
3 green onions/scallions, coarsly chopped
1/2 cup Italian parsley, fresh, coarsly chopped 40 g
1 tbsp soy sauce 15 mL
1 tsp paprika 3 g
4 drops Tabasco sauce 0.63 mL
1 eggs size large, beaten
1 1/2 tbsp canola oil 23 mL
2 slices bread, whole wheat 70 g
1 tbsp mayonnaise 14 g

Before you start

A blender or food processor will be very useful.

Method

  1. Preheat the oven to 190ºC/375ºF. Line a baking sheet with parchment paper. Cook the rice, then let it cool down a few minutes.
  2. Meanwhile, peel and coarsely dice the sweet potatoes (1,5 cm). Place the potatoes of one baking sheet. Add the olive oil and turn them to coat thoroughly with oil. Add the rosemary leaves and salt and pepper. Set aside.
  3. In a food processor combine the rice, tofu, garlic, green onions, parsley, soy sauce, paprika, and Tabasco sauce, then pulse until coarsely ground. Adjust the seasoning.
  4. Transfer the mixture to a bowl and stir in the beaten egg. Shape the dough into patties (2 per serving).
  5. Heat the canola oil in a pan over medium-high heat. Cook the patties on one side for about 4 min, until golden, then gently flip and cook on the other side for about 5 min.
  6. Transfer the burgers to the other prepared baking sheet. Put the two baking sheets in the oven and cook for about 30 min, or until the patties are firm and cooked through on the inside and the potatoes are soft. Turn the potatoes occasionally during cooking.
  7. Place the burgers on bread and top with a spoonful of mayonnaise. Serve with the sweet potatoes.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (400 g)

Amount

% Daily Value

Calories

600

Fat

25 g

38 %

Saturated 3.6 g
+ Trans 0.2 g

19 %

Cholesterol

110 mg

Sodium

600 mg

25 %

Carbohydrate

74 g

25 %

Fibre

9 g

35 %

Sugars

20 g

Net Carbs

65 g

Protein

22 g

Vitamin A

281 %

Vitamin C

76 %

Calcium

22 %

Iron

38 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Zinc
Good source of  :
Calcium, Vitamin B12
Source of  :
Omega-3, Omega-6, Vitamin D
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4
Vegetables ½
Meat and Alternatives 1 ½
Fats 4
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 67% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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