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Grilled Tofu Burger

tofu burgers on plate
  • Prep time: 30 m
  • Cook time: 10 m
  • Makes: 4 burgers

Summer is grilling season! And when you need a burger that is vegetarian, look no further than Tofu for a meaty texture. Tofu is a great plant-based protein that is made from soybeans. It’s economical, easy to find, and versatile. You might want seconds it’s soy good!

Ingredients and Equipment

  • Ingredients
  • Equipment
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Directions

Step 1 

For best texture, freeze the tofu prior to use, and defrost in your fridge overnight before following the next step.

Step 2 

Place tofu on a plate, and place another plate on top. Place something heavy on top like a pot, and let sit for 30 minutes to drain water.

Step 3 

Empty water from tofu, and cut tofu lengthwise, and then in half to make 4 squares.

Step 4 

Place in a bowl and add the barbecue sauce and water. Let sit for 20 to 30 minutes.

Step 5 

Add cornstarch, garlic powder, and paprika to a bowl. Add the tofu, and press to cover in this mixture. This will help crisp up the outside when you fry it.

Step 6 

Heat a frying pan over medium high heat with 1 tablespoon of oil. Place the tofu squares in the pan and cook until browned on both sides (2 to 3 minutes per side).

Step 7 

Top the burgers with your favourite toppings – coleslaw and quick pickled cucumbers are delicious!

Nutrition per Burger

Calories
250
Total Fat
7g
Saturated Fat
1g
Sodium
420mg
Carbohydrates
38g
Fibre
0g
Sugar
9g
Protein
13g
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