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Healthy Tofu And Chickpea Burgers Recipe

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    Source: healthy-cooking-recipes.most-effective-solution.comReport recipe

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    Nutrition Info . . .

    NutrientsProteins, Lipids, Cellulose
    VitaminsA, B3, C, E, P
    MineralsNatrium, Silicon, Potassium, Sulfur, Phosphorus, Cobalt, Molybdenum

    Ingredients Jump to Instructions ↓

    1. Ingredients (Serves 4)

    2. 1 small red onion, chopped finely

    3. 1 garlic clove, crushed

    4. 1 tsp ground cumin

    5. 1 tsp ground coriander

    6. 2 tbsp lemon juice

    7. 425 g can chickpeas, drained and rinsed

    8. 75 g soft silken tofu (bean curd), drained

    9. 115 g cooked potato, diced

    10. 4 tbsp freshly chopped coriander

    11. 75 g dry brown breadcrumbs

    12. 1 tbsp vegetable oil

    13. 4 burger buns, split in half

    14. 2 medium tomatoes, sliced

    15. 1 large carrot, grated

    16. salt and pepper

    Instructions Jump to Ingredients ↑

    1. Place the onion, garlic, spices and lemon juice in a pan, bring to the boil, cover and simmer for 5 minutes until softened.

    2. Place the chickpeas, tofu and potato in a bowl and mash well. Stir in the onion mixture, coriander and seasoning and mix. Divide into 4 equal portions and form into patties 10 cm across.

    3. Sprinkle the breadcrumbs on to a plate and press the burgers into the crumbs to coat.

    4. Heat oil in a non-stick frying pan and fry the burgers for 5 minutes on each side until cooked and golden. Drain on kitchen paper.

    5. Mix all of the relish ingredients together in a bowl and leave to chill.

    6. Line the bottom half of the buns with tomato and carrot and top each with a burger. Spoon the relish over the burger and place the top half of the bun on top.

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