NUTRITION

Give Your Burger A Healthy Twist—Vegan Burger With Tofu and Kimchi

Want a healthy alternative to chain restaurant burgers? This nutritious and tasty vegan burger recipe from nutritionist Shanti Reddy will satisfy your cravings and keep you full for a long time.

By URLife Team
09 March 2022

Delicious and easy to make, these tofu burgers can be the perfect option for a weeknight meal. The protein-rich tofu patty is loaded with nutritious accompaniments like mushrooms and capsicums and flavoured with garlic and chillies. It is topped with kimchi, which is a probiotic and good for your gut, and condiments like vegan mayo and mustard, making it a wholesome and flavoursome meal.

 

The recipe is curated by nutritionist Shanti Reddy, who studied nutrition and genetics, experimented with healthy food, and is now on a path to learn and educate people about the importance of consuming nutritious food, following a healthy and active lifestyle, and ways to plan and prepare healthy meals.

 

Calories
500 cals
Serves
2
Carbs
62 g
Protein
28 g
Fat
10 g
Fibre
6 g

Ingredients list

  • Firm tofu: 1 block or 200 gms
  • Mushrooms: ½ cup, chopped
  • Capsicum: ½ cup, finely chopped
  • Onions: ½ cup, chopped
  • Garlic: 4 cloves, minced
  • Green chillies: 2, chopped
  • Lettuce: As needed
  • Oats: 2 tbsp
  • Honey: 1 tbsp
  • Salt: To taste
  • Vegan mayo/Cashew Cream: 2 tbsp
  • Ketchup: 2 tbsp
  • Mustard: 2 tbsp
  • Kimchi: 2 tbsp
  • Burger buns: 2

 

Preparation

 

Step 1 :

Take a firm tofu square, crumble it and squeeze out the excess water in a cheesecloth. Keep it aside.

 

Step 2 :

In a bowl, mix 2 tbsp oats with 2 tbsp of water to form a thick paste. Add the drained tofu to the oat mixture. Add capsicum, mushrooms, onions, finely chopped green chillies and garlic, salt and 1 tbsp honey. Mix the ingredients well with your hands or a spatula.

 

Step 3 :

Shape the mixture into thick patties and coat with breadcrumbs. In a frying pan, heat 1 tbsp cooking oil. Place each of the patties gently in the pan, and cook until both sides are golden brown. Remove from heat.

 

Step 4 :

Lightly toast or grill the burger buns in a pan. Start assembling the burgers. Spoon vegan mayo onto one piece of bread and mustard onto the other. Add a lettuce leaf to the bottom half and put the patty on top. Then spread some tomato ketchup on the patty. Add thinly sliced cucumbers, tomatoes and onions, top it off with some kimchi and cover with the top half of the bun. Serve fresh.

 

Related Story: Tofu Bhurji Spinach Rice Roti

 

 

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