Roasted Beet-Tofu Burgers

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
5%
Roasted Beet-Tofu Burgers
110 min.
9
74kcal

Suggestions


Are you ready to elevate your plant-based culinary game? Introducing our Roasted Beet-Tofu Burgers, a delightful fusion of flavors and textures that will tantalize your taste buds! Perfectly suited for vegetarians, vegans, and those seeking gluten-free options, these burgers are not only delicious but also packed with nutrients.

Imagine the earthy sweetness of roasted beets combined with the hearty goodness of extra-firm tofu, all brought together with aromatic garlic and onions. Each bite is a burst of flavor, enhanced by a hint of chipotle chile powder or smoked paprika for those who crave a little kick. With only 74 calories per serving, these burgers make for a guilt-free indulgence, whether you're serving them as an appetizer, snack, or part of a larger meal.

What’s more, the vibrant color of the beets creates a visually stunning dish that is sure to impress your guests. The combination of protein, healthy fats, and carbohydrates makes these burgers a well-rounded option for any occasion. Whether you’re hosting a summer barbecue or simply looking for a nutritious weeknight dinner, our Roasted Beet-Tofu Burgers are the perfect choice. Get ready to savor the deliciousness and enjoy a wholesome meal that everyone will love!

Ingredients

  • medium beets 
  • 0.3 teaspoon chili powder smoked to taste (optional, )
  • 14 ounces tofu (not silken)
  •  garlic clove (or as many as you like)
  • tablespoons ground flaxseed 
  • tablespoon nutritional yeast 
  • medium onion 
  • 0.5 teaspoon salt to taste (or )
  • tablespoon soya sauce 

Equipment

  • food processor
  • baking sheet
  • baking paper
  • oven
  • spatula

Directions

  1. Place all on a baking sheet and roast for 50-60 minutes.
  2. Remove from oven and allow to cool until vegetables are easy to handle. (You can do this step ahead of time, if you wish; just keep the roasted vegetables in the refrigerator until you’re ready to make the burgers.) While the vegetables are cooling, mash the tofu and stir in the remaining ingredients. When the onions and garlic are cool enough, peel the onion and chop finely (I used a food processor). Squeeze the garlic from the cloves.
  3. Add both to the tofu and mix well. Peel the skins from the beets under running water, and shred.
  4. Add the shredded beets to the tofu, stirring until the mixture is a uniform, bright color. Shape into patties about 3 inches wide and 1 inch thick.
  5. Place on a cookie sheet covered with parchment paper or silicon baking mat.
  6. Bake at 350 for about 30 minutes.
  7. Remove from oven and allow to stand for a few minutes before removing with a spatula and serving.

Nutrition Facts

Calories74kcal
Protein29.73%
Fat31.94%
Carbs38.33%

Properties

Glycemic Index
20.33
Glycemic Load
2.19
Inflammation Score
-2
Nutrition Score
3.5126087004724%

Flavonoids

Luteolin
0.14mg
Isorhamnetin
0.61mg
Kaempferol
0.08mg
Myricetin
0.04mg
Quercetin
2.57mg

Nutrients percent of daily need

Calories:73.94kcal
3.7%
Fat:2.73g
4.2%
Saturated Fat:0.3g
1.85%
Carbohydrates:7.36g
2.45%
Net Carbohydrates:5.04g
1.83%
Sugar:3.29g
3.65%
Cholesterol:0mg
0%
Sodium:274.35mg
11.93%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.71g
11.43%
Folate:45.29µg
11.32%
Manganese:0.22mg
11.17%
Fiber:2.33g
9.31%
Calcium:72.23mg
7.22%
Iron:1.09mg
6.05%
Potassium:183.31mg
5.24%
Magnesium:17.4mg
4.35%
Vitamin C:3.39mg
4.11%
Vitamin B6:0.08mg
3.86%
Phosphorus:34.47mg
3.45%
Vitamin B1:0.05mg
3.21%
Copper:0.06mg
3.07%
Zinc:0.25mg
1.7%
Vitamin B2:0.03mg
1.57%
Selenium:1.03µg
1.47%
Vitamin B3:0.29mg
1.44%
Vitamin B5:0.11mg
1.09%