Tofu and Veggie Burger Recipe

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Tofu and Veggie Burger
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  1. Pat tofu dry with absorbent paper. Spread tofu, in single layer, on absorbent-paper-lined tray; cover with more paper, stand 20 minutes.
  2. Meanwhile, heat oil in medium frying pan; cook brown onion and garlic, stirring, until onion softens.
  3. Add spices; cook, stirring until fragrant.
  4. Combine onion mixture in large bowl with tofu, zucchini and breadcrumbs; shape into four patties.
  5. Cover; referigerate 30 minutes.
  6. Meanwhile, combine hummus and yogurt in small bowl.
  7. Cut bread into four pieces. Split each piece in half horizontally; toast cut sides in heated oiled grill pan.
  8. Cook patties in same oiled grill pan until browned both sides and hot.
  9. Spread bread with hummus mixture; sandwich combined mint, parsley and green onion, patties and sprouts between bread pieces.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 248.29 Kcal (1040 kJ)
Calories from fat 49.86 Kcal
% Daily Value*
Total Fat 5.54g 9%
Cholesterol 0.44mg 0%
Sodium 386.45mg 16%
Potassium 296.59mg 6%
Total Carbs 36.52g 12%
Sugars 4.8g 19%
Dietary Fiber 7.8g 31%
Protein 12.35g 25%
Vitamin C 16.2mg 27%
Vitamin A 0.5mg 16%
Iron 62.8mg 349%
Calcium 578.3mg 58%
Amount Per 100 g
Calories 129.1 Kcal (541 kJ)
Calories from fat 25.93 Kcal
% Daily Value*
Total Fat 2.88g 9%
Cholesterol 0.23mg 0%
Sodium 200.94mg 16%
Potassium 154.22mg 6%
Total Carbs 18.99g 12%
Sugars 2.49g 19%
Dietary Fiber 4.06g 31%
Protein 6.42g 25%
Vitamin C 8.4mg 27%
Vitamin A 0.3mg 16%
Iron 32.7mg 349%
Calcium 300.7mg 58%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.6
  • 6

Good Points

  • low fat,
  • saturated fat free,
  • cholesterol free,
  • good source of fiber

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