Veggie Recipes - Tofu & Vegetable Burgers


Tofu is made from soya beans. It is high in protein and low in saturated fats. Tofu is also a good source of calcium, which is essential for a veggie recipe . The combination of tofu, cashew nuts and vegetables makes these tasty burgers very nutritious.
 

Veggie Recipes

 

 

 

Nuts are great for vegetarians as they supply many of the nutrients usually found in animal sources. Honey roasted cashew nuts make a good snack for older children. Combining cashew nuts with tofu, as in this recipe, makes for a good source of protein.

  

Ingredients

100g (4 oz) broccoli cut into small florets
15g (1/2 oz) butter
200g (7 oz) button mushrooms, roughly chopped
1 clove garlic, crushed
1 X 285g (9 1/2 oz) packet firm tofu
100g (4 oz) unsalted cashew nuts
3 spring onions, finely sliced
1 medium carrot, finely grated
100g (4 oz) fresh breadcrumbs
1 tbsp vegetarian oyster sauce
1 tbsp honey
salt and freshly ground black pepper
flour for coating
vegetable oil for frying

 

Method:

Blanch the broccoli in lightly salted boiling water until tender (2 to 3 minutes). Melt the butter in a frying pan and saute the mushroom and garlic until softened (about 3 to 4 minutes). Transfer to a food processor with the broccoli and all of the other burger ingredients. Process until mixed and season with salt and pepper.
Form into 8 burgers, coat in flour and sauté for 2 to 3 minutes on each side over a medium heat until golden.

Information:
Suitable for freezing
MAKES 8 BURGERS