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

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