Barbecued Tofu-Potato Burgers
Barbecued Tofu-Potato Burgers

Photo Credit

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This Recipe

  • Skill Level: Intermediate
  • Serves: 4
  • Start to Finish: Less than 1 hour
  • Prep: 20 minutes
  • Cook: 30 to 35 minutes

Nutrition Facts

Amount per serving:
Total Calories: 245
  • 741mg Sodium
  • 42g Carbs
  • 2g Fiber
  • 5g Fat
  • 1g Saturated Fat
  • 24g Sugars
  • 10g Protein
  • 205mg Calcium
  • 4mg Iron
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Give the cookout favorite a nutrition boost with soy-packed patties high in the phytochemicals that help prevent cancer and heart disease. The grated potato adds potassium and B vitamins to this meal.

Ingredients:

  • 1 pound soft tofu
  • 1/2 cup Italian-style dry bread crumbs
  • 1/2 cup peeled Idaho potato, finely-grated
  • 1/2 teaspoon (metric) onion powder
  • 1/2 teaspoon (metric) garlic powder
  • 1/2 teaspoon (metric) salt
  • 1/2 cup canned tomato sauce
  • 1/4 cup unsulfured molasses
  • 2 tablespoon (metric) honey
  • 2 tablespoon (metric) red wine vinegar
  • 1 teaspoon (metric) chili powder
  • 4 whole-wheat hamburger buns, split
  • Cooking spray
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Directions:

Directions

1. In a large bowl, combine tofu, bread crumbs, potato, onion and garlic powders, and salt. Mix well to combine. Shape the mixture into 4 patties and set aside.
2. In a small bowl, combine tomato sauce, molasses, honey, vinegar, and chili powder. Whisk until blended. Brush the mixture over both sides of the patties. Transfer the patties to a baking sheet coated with cooking spray, and refrigerate 20 minutes. Meanwhile, preheat oven to 400° F.
3. Bake tofu burgers for 25 minutes, until browned on the outside and cooked through. Meanwhile, transfer remaining barbecue sauce to a small saucepan. Set over medium-high heat. Bring the sauce to a boil, reduce heat and simmer 10 minutes, until the mixture thickens and reduces to approximately 1/4 cup.
4. Arrange tofu burgers on the buns, and spoon barbecue sauce over top.

*Nutritional information does not include whole-wheat hamburger buns.

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