Masala-Tofu Burger

Dairy Free
Health score
40%
Masala-Tofu Burger
45 min.
4
495kcal
68.73%sweetness
82.08%saltiness
100%sourness
53.53%bitterness
29.63%savoriness
67.07%fattiness
100%spiciness

Suggestions

This Masala Tofu Burger is a delicious and flavorful vegan take on the classic burger. It's packed with a spicy kick and a range of exciting textures that will tantalize your taste buds. The star of the show is the tofu, which is marinated in a blend of aromatic spices and then cooked to perfection, resulting in a soft and crumbly texture that complements the other ingredients beautifully. The addition of veggies like bell peppers, onions, and peas gives this burger a nutritional boost, while the mint-cilantro chutney spread adds a refreshing touch. This burger is served on toasted Portuguese rolls, creating a hearty and satisfying meal that will leave you feeling full and content.

What sets this burger apart is the unique blend of spices used in the tofu marinade, including mustard seeds, curry leaves, cumin, and turmeric. These spices not only add depth of flavor but also provide a range of health benefits, making this burger a nutritious option. The recipe also includes a generous amount of veggies, ensuring you get your daily dose of vitamins and minerals. The mint-cilantro chutney spread is the perfect finishing touch, adding a burst of freshness that ties all the flavors together.

Whether you're a vegan, vegetarian, or simply looking for a tasty meat-free option, this Masala Tofu Burger is a must-try. It's a flavorful and satisfying meal that will leave you feeling energized and nourished. So, fire up your skillet and get ready to indulge in a delicious vegan treat that will satisfy your cravings and fuel your body!

Ingredients

  • medium onion white finely chopped
  •  bell pepper diced finely
  • cup peas-carrots mix shopping list frozen thawed ()
  • small pepper flakes green (not serrano)
  • 0.8 cup spicy tofu firm cubed drained well (I used Nasoya Brand)
  • medium potatoes diced peeled
  • cloves garlic minced
  • 0.5 tablespoon mustard seeds shopping list black
  •  curry leaves 
  • pinch asafetida (Asafoetida optional)
  • teaspoon ground cumin 
  • teaspoon turmeric 
  •  optional: lemon 
  • teaspoon salt to taste (or )
  • 0.5 bunch cilantro leaves chopped
  • 0.8 cup breadcrumbs (recipe below)
  • 0.5 tablespoon vegetable oil 
  • servings pam original flavor shopping list 
  •  onion thick cut into slices shopping list
  •  beefsteak tomatoes thick cut into slices shopping list
  • sprigs cilantro leaves 
  • 0.5 cup mint-cilantro chutney spread shopping list (recipe below)
  •  portugese rolls or anything you like)- toasted shopping list

Equipment

  • bowl
  • frying pan
  • plastic wrap

Directions

  1. In a large skillet over medium-high heat, add spray with a generous amount of PAM and add oil.
  2. Add mustard seeds and saute for 30 seconds-till you hear popping noises.
  3. Add curry leaves- BE CAREFUL, they pop hot oil!
  4. Add onions and peppers- sweat for about 30 seconds.
  5. Add chopped garlic, chilies and turmeric.
  6. Saute for about 5-7 minutes, until the onions and peppers are soft.
  7. Add peas and carrots mixture, cumin powder and salt.
  8. Saute for about 7-10 minutes- you want all the veggies to be soft and cooked through.
  9. Meanwhile in a small bowl, add the cubed tofu, a pinch of turmeric, cumin powder, coarse black pepper and some cayenne pepper (totally optional!).
  10. Mix and set aside to marinate for a bit.
  11. Once the veggies are cooked, add the tofu- saute until slightly brown and soft enough that it crumbles.
  12. Add juice form half a lemon and half of the chopped cilantro.
  13. Mix and add the diced boiled potato, and toss until everything is coated, soft and taste for salt/spices. Using a masher, mash the mixture until mushy and until the veggies are small. Set aside to cool. Once cooled, add a bit of the breadcrumbs and mix with your hands. Start forming into thick patties (mixture should make 4). If its still giving you a hard time, add more breadcrumbs. Make 4 patties, place on a plate and wrap with plastic wrap until ready to use.
  14. In a small skillet sprayed with PAM over medium-high heat, add one patty at a time. Cook for about 2 minutes on each side- until browned and crispy.At the same time, saute the thick slices of onion, until charred and slightly soft.
  15. Spread a generous amount of the chutney spread on each side on the bread, place burger, onions tomato and cilantro leaves.
  16. Serve with a slice of lemon and reduced-fat chips on the side.

Nutrition Facts

Calories495kcal
Protein14.7%
Fat18.6%
Carbs66.7%

Properties

Glycemic Index
117.56
Glycemic Load
35.22
Inflammation Score
-10
Nutrition Score
34.878695652174%

Flavonoids

Eriodictyol
5.77mg
Hesperetin
7.53mg
Naringenin
1.3mg
Apigenin
0.01mg
Luteolin
0.71mg
Isorhamnetin
2.76mg
Kaempferol
0.95mg
Myricetin
0.4mg
Quercetin
14.34mg

Taste

Sweetness:
68.73%
Saltiness:
82.08%
Sourness:
100%
Bitterness:
53.53%
Savoriness:
29.63%
Fattiness:
67.07%
Spiciness:
100%

Nutrients percent of daily need

Calories:494.93kcal
24.75%
Fat:10.53g
16.2%
Saturated Fat:1.85g
11.54%
Carbohydrates:84.97g
28.32%
Net Carbohydrates:74.72g
27.17%
Sugar:17.43g
19.37%
Cholesterol:0mg
0%
Sodium:1526.48mg
66.37%
Protein:18.73g
37.46%
Vitamin C:189.6mg
229.81%
Vitamin A:7037.76IU
140.76%
Vitamin B3:18.88mg
94.42%
Iron:15.11mg
83.94%
Folate:256.85µg
64.21%
Manganese:0.91mg
45.41%
Fiber:10.25g
41%
Vitamin B6:0.8mg
39.75%
Vitamin K:35.41µg
33.73%
Potassium:1113.3mg
31.81%
Vitamin B1:0.47mg
31.53%
Magnesium:77.12mg
19.28%
Phosphorus:192.37mg
19.24%
Calcium:183.45mg
18.34%
Copper:0.36mg
18.21%
Vitamin B2:0.26mg
15.15%
Vitamin E:2.09mg
13.9%
Selenium:9.49µg
13.56%
Zinc:1.39mg
9.26%
Vitamin B5:0.83mg
8.29%
Vitamin B12:0.07µg
1.18%
Source:Foodista
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