Grilled Lemon-Basil Tofu Burgers

Vegetarian
Health score
6%
Grilled Lemon-Basil Tofu Burgers
45 min.
6
270kcal

Suggestions


Are you ready to elevate your burger game with a delicious vegetarian option? Introducing the Grilled Lemon-Basil Tofu Burgers, the perfect fusion of fresh flavors and heart-healthy ingredients! Whether you're hosting a summer barbecue or looking for a satisfying weeknight meal, these tofu burgers are sure to impress even the most devoted meat lovers.

These burgers pack a punch with their zesty lemon and aromatic basil, perfectly complemented by the savory notes of Dijon mustard and kalamata olives. Marinating the tofu slices in this vibrant mixture ensures they absorb all the wonderful flavors, while grilling adds that irresistible char that makes every bite satisfying. With a combination of light mayonnaise and sour cream, the creamy texture enhances the overall taste profile, balancing the zing of the lemon with a luxurious mouthfeel.

Ideal as an antipasto, starter, or appetizer, these burgers are not only delicious but also health-conscious, boasting only 270 calories per serving. With a hearty serving of watercress and fresh tomatoes, you’ll be serving up both flavor and nutrition. Impress your family and friends with this innovative dish that showcases the versatility of tofu in a mouthwatering way. Get ready to savor a burger that’s bursting with flavor and goodness in every bite!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • tablespoons dijon mustard 
  • tablespoon olive oil extravirgin
  • 0.3 cup basil fresh finely chopped
  •  garlic cloves divided minced
  • ounce hamburger buns 
  • tablespoons honey 
  • 0.3 cup kalamata olives pitted finely chopped
  • 0.3 cup juice of lemon fresh
  • teaspoons lemon rind grated
  • tablespoons mayonnaise light
  • tablespoons cup heavy whipping cream sour reduced-fat
  • 0.5 teaspoon salt 
  • pound extrafirm tofu firm drained
  • 1.5 inch tomatoes 
  • cup watercress trimmed

Equipment

  • bowl
  • frying pan
  • paper towels
  • grill

Directions

  1. Combine first 8 ingredients and 3 garlic cloves in a small bowl.
  2. Cut tofu crosswise into 6 slices. Pat each square dry with paper towels.
  3. Place tofu slices on a jelly-roll pan.
  4. Brush both sides of tofu slices with lemon juice mixture; reserve remaining juice mixture.
  5. Let tofu stand 1 hour.
  6. Prepare grill.
  7. Place tofu slices on grill rack coated with cooking spray; grill for 3 minutes on each side.
  8. Brush tofu with the reserved juice mixture.
  9. Combine remaining 1 minced garlic clove, chopped olives, sour cream, and mayonnaise in a small bowl; stir well.
  10. Spread about 1 1/2 tablespoons mayonnaise mixture over bottom half of each hamburger bun; top each serving with 1 tofu slice, 1 tomato slice, about 2 tablespoons watercress, and top half of bun.

Nutrition Facts

Calories270kcal
Protein17.24%
Fat35.82%
Carbs46.94%

Properties

Glycemic Index
60.55
Glycemic Load
16.16
Inflammation Score
-4
Nutrition Score
8.840000046984%

Flavonoids

Eriodictyol
0.5mg
Hesperetin
1.47mg
Naringenin
0.14mg
Luteolin
0.05mg
Kaempferol
1.31mg
Myricetin
0.05mg
Quercetin
1.78mg

Nutrients percent of daily need

Calories:269.58kcal
13.48%
Fat:10.88g
16.74%
Saturated Fat:1.87g
11.69%
Carbohydrates:32.09g
10.7%
Net Carbohydrates:30.02g
10.92%
Sugar:9.78g
10.87%
Cholesterol:3.22mg
1.07%
Sodium:644.99mg
28.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.79g
23.58%
Vitamin K:27.34µg
26.03%
Selenium:14.12µg
20.17%
Calcium:186.94mg
18.69%
Vitamin B1:0.26mg
17.17%
Manganese:0.34mg
16.89%
Iron:2.65mg
14.73%
Folate:45.33µg
11.33%
Vitamin C:8.84mg
10.72%
Vitamin B3:1.89mg
9.45%
Vitamin B2:0.15mg
8.96%
Fiber:2.07g
8.27%
Vitamin E:1.02mg
6.77%
Vitamin A:316.06IU
6.32%
Phosphorus:62.62mg
6.26%
Magnesium:17.36mg
4.34%
Copper:0.08mg
4.16%
Vitamin B6:0.08mg
3.82%
Potassium:125.93mg
3.6%
Zinc:0.45mg
2.97%
Vitamin B12:0.11µg
1.84%
Source:My Recipes