Vegetarian Meal - 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 vegetarian meal . The combination of tofu, cashew nuts and vegetables makes these tasty burgers very nutritious.
 

Tofus & Vegetable Burger

 

 

 

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