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Scarborough Fair Tofu Burger Recipe

Scarborough Fair Tofu Burger Recipe

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Ingredients:

Serving

1 tbsp (2 g) dried parsley
1 tbsp (2 g) dried sage
1 tbsp (2 g) dried rosemary
1 tbsp (2 g) dried thyme
12 oz (340 g) extra-firm tofu, drained and pressed
1 cup (96 g) tvp granules
1 cup (235 ml) vegetable broth
2 tbsp (30 g) minced garlic
2 1/2 tbsp (19 g) ground flaxseed mixed with
3 tbsp (45 ml) water
1/4 cup (32 g) hulled sunflower seeds
1/4 cup (32 g) hulled pumpkin seeds
salt and pepper

Directions:

Grind the parsley, sage, rosemary, and thyme into a fine powder. I use a coffee grinder for this.
In a mixing bowl, crumble the tofu and mix well with the spice mixture so that the herbs are well infused with the tofu. Let sit for the flavors to meld.
In a microwave-safe bowl, mix together the TVP granules and the broth, cover tightly with plastic wrap, and microwave for 5 to 6 minutes. Alternatively, bring the broth to a boil, pour over the TVP, cover, and let sit for 10 minutes.
When cool enough to handle, add the TVP to the tofu mixture, then add the minced garlic, flaxseed mixture, sunflower seeds, pumpkin seeds, and salt and pepper to taste. Mix with your hands until all the ingredients are very well incorporated. The mixture will be nice and smooth, and should form lovely burgers. Shape into 6 patties. Refrigerate until ready to cook, although refrigeration isnt necessary if you plan on cooking them right away.
I recommend baking these rather than frying. It just seems that this burger is too healthy to fry. Preheat the oven to 350°F (180°C, or gas mark 4) and line a baking sheet with parchment or a silicone baking mat. Bake, covered with a foil tent, for 15 minutes per side.
From The Best Veggie Burgers on the Planet: 101 Globally Inspired Vegan Creations Packed with Fresh Flavors and Exciting New Tastes by Joni Marie Newman. Text © 2011 by Joni Marie Newman; photography © 2011 Rockport Publishers. Published by Fair Winds Press.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	8.27 Kcal (35 kJ)
Calories from fat	5.49 Kcal
		% Daily Value*
Total Fat	0.61g	1%
Cholesterol	0.03mg	0%
Sodium	1.65mg	0%
Potassium	13.59mg	0%
Total Carbs	0.58g	0%
Sugars	0.04g	0%
Dietary Fiber	0.26g	1%
Protein	0.34g	1%
Vitamin C	0.6mg	1%
Iron	0.4mg	2%
Calcium	14.2mg	1%

Amount Per 100 g
Calories	194.35 Kcal (814 kJ)
Calories from fat	129.03 Kcal
		% Daily Value*
Total Fat	14.34g	1%
Cholesterol	0.68mg	0%
Sodium	38.89mg	0%
Potassium	319.61mg	0%
Total Carbs	13.54g	0%
Sugars	1.02g	0%
Dietary Fiber	6g	1%
Protein	7.96g	1%
Vitamin C	13.5mg	1%
Iron	9.2mg	2%
Calcium	333.9mg	1%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

< 200 kcals

Weightwatchers Points

0.2

Points
0

PointsPlus

Good Points

saturated fat free,
low sodium,
cholesterol free,
high fiber

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