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Tofu and mushroom burgers

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  • High in protein
  • High in dietary fibre
  • Vegetarian
  • Vegan
  • No added sugar
  • Healthier living
  • Diabetes friendly
  • Seafood free
  • Shellfish free
  • Wheat free
  • Peanut free
  • Nut free
  • Lactose free
  • Gluten free
  • Egg free
  • Dairy free

Burger night is sorted with this easy, quick and delicious vegetarian meal. Using tofu and mushrooms, no bread is needed for this satisfying dinner.

  • Serves4
  • Cook time10 minutes
  • Prep time15 minutes
Two tofu and mushroom burgers

Ingredients

  • 4 large flat mushrooms
  • 2 tbs olive oil
  • 1 garlic clove, crushed
  • 450g firm tofu, thickly sliced
  • 1 tbs Moroccan seasoning
  • 150g beetroot hommus or dip
  • 80g baby rocket leaves
  • 2 Lebanese cucumbers, peeled into ribbons
  • 1/2 cup mint leaves, torn

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.

Method

  1. Step 1

    Preheat grill on high. Line a baking tray with foil. Place mushrooms on the lined tray. Combine the oil and garlic in a small bowl. Brush mushrooms with the garlic mixture. Season. Cook under grill for 1-2 mins each side or until tender.

  2. Step 2

    Meanwhile, place tofu and Moroccan seasoning in a bowl and toss to coat. Heat a large non-stick frying pan over medium-high heat. Spray with olive oil spray. Cook the tofu for 2-3 mins each side or until golden.

  3. Step 3

    Divide mushrooms among serving plates. Top with the tofu, hommus or dip, rocket, cucumber and mint.


    Nutrition Information     (per serve): Energy: 1518kJ/363 Cals (17%), Protein: 19g (38%), Fat: 26g (37%), Sat fat: 4g (17%), Carb: 7g (2%), Sugar: 2g (2%), Fibre: 9g (30%), Sodium: 577mg (29%). 

Recipe tip

Serve with extra virgin olive oil.

Tofu and mushroom burgers

Tofu and mushroom burgers
  • Serves4
  • Cook time10 minutes
  • Prep time15 minutes
Ingredients
  • 4 large flat mushrooms
  • 2 tbs olive oil
  • 1 garlic clove, crushed
  • 450g firm tofu, thickly sliced
  • 1 tbs Moroccan seasoning
  • 150g beetroot hommus or dip
  • 80g baby rocket leaves
  • 2 Lebanese cucumbers, peeled into ribbons
  • 1/2 cup mint leaves, torn
    Description

    Burger night is sorted with this easy, quick and delicious vegetarian meal. Using tofu and mushrooms, no bread is needed for this satisfying dinner.

    Method

    1. Step 1

      Preheat grill on high. Line a baking tray with foil. Place mushrooms on the lined tray. Combine the oil and garlic in a small bowl. Brush mushrooms with the garlic mixture. Season. Cook under grill for 1-2 mins each side or until tender.

    2. Step 2

      Meanwhile, place tofu and Moroccan seasoning in a bowl and toss to coat. Heat a large non-stick frying pan over medium-high heat. Spray with olive oil spray. Cook the tofu for 2-3 mins each side or until golden.

    3. Step 3

      Divide mushrooms among serving plates. Top with the tofu, hommus or dip, rocket, cucumber and mint.


      Nutrition Information       (per serve): Energy: 1518kJ/363 Cals (17%), Protein: 19g (38%), Fat: 26g (37%), Sat fat: 4g (17%), Carb: 7g (2%), Sugar: 2g (2%), Fibre: 9g (30%), Sodium: 577mg (29%).