Curried tofu burger

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Mark O'Meara

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Full of fibre and flavour in every bite!

Serves: 4

Time to make: 30 mins

Ingredients

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300g firm tofu, well drained
2 medium carrots, grated
2 tablespoons peanut butter
2 teaspoons curry powder
3 shallots, finely chopped
2 tablespoons wholemeal plain flourall purpose flourX
1 tablespoon reduced-salt soy sauce
1 tablespoon olive oil
4 small wholegrain bread rolls, halved, toasted
75g baby spinach
2 large tomatoes, sliced
1 small avocado, mashed
2 tablespoons sweet chilli sauce, to drizzle

Instructions

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1 Grate tofu into a large bowl. Add the carrot, peanut butter, curry powder, shallots, flour and soy sauce. Using clean hands, mix and squeeze mixture until well combined and the mixture comes together. Shape into four 1cm-thick patties.

2 Heat the olive oil in a large non-stick frying pan placed over medium-high heat. Cook patties for 2–3 minutes each side, or until golden.

3 Top the base of each roll with some spinach, tomato and a tofu patty. Top with a dollop of mashed avocado and a drizzle of sweet chilli. Finish with roll top, and serve.

HFG tip

Firm tofu, or hard tofu, has as its name suggests a firm consistency and holds its shape once cooked. It is easily cut into slices or cubes, and is perfect for stir-fries, grilling, or baking. It can also be crumbed or coated, or shaped into patties. Firm tofu is ideal for marinating, or can be mashed and pan-fried for a vegan version of scrambled eggs. Drain excess water from tofu and place it on a paper towel for 10 minutes to absorb any excess moisture before using.

Nutrition Info (per serve)

Calories 452cal

Kilojoules 1891kJ

Protein 19.9g

Total fat 23.9g

–Saturated fat 4.0g

Carbohydrates 33.7g

–Sugars 15.4g

Dietary fibre 12.6g

Sodium 680mg

Calcium 361mg

Iron 6.3mg

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.

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