Spicy tofu burgers
Ingredients
450 g firm tofu
12 wholemeal dinner rolls
1 cucumber
240 g Reduced fat cheddar cheese
1 avocado optional
Marinade
2 tbsp salt reduced tomato paste
½ -1 tsp cayenne pepper optional
2 tsp paprika
2 garlic clove
2 tbsp Drizzle extra virgin olive oil
1-2 tbsp Water
Slaw
2 tbsp reduced-fat plain yoghurt
1 tsp wholegrain mustard- 1 tsp garlic clove
1 tbsp lemon juice
200 g packet kaleslaw or your choice of slaw kit
Instructions
- Remove tofu from its packet and wrap in a clean cloth or paper towel. Place under some heavy books or cans, and leave for 10-20 mins. (This will remove a lot of the excess moisture from the tofu and allow the marinade to soak into the tofu)
- In a large bowl, mix together the marinade ingredients
- Slice tofu into matchbox size pieces
- Gently mix tofu into the marinade. Allow to marinate for 10 mins
- Over a medium heat, heat a small amount of olive oil in a fry pan and cook tofu until brown on each side
- In a separate bowl, make the slaw by mixing together the Greek yogurt, wholegrain mustard, garlic and lemon juice. Then add the slaw mix, and combine
- Whilst tofu is cooking, slice bread rolls in half and lightly toast
- Layer tofu with slaw and a slice of cheese on a bread roll (and avocado if including this)
Nutrition
Calories: 245kcalCarbohydrates: 17gProtein: 15gFat: 12gSodium: 329mgFiber: 5gCalcium: 388mg
Tried this recipe?Let us know how it was!