Tofu Burgers

Photo: Sang An

Make a meatless main dish recipe this week for your family. Cook the marinated extra-firm tofu on a grill or your stovetop for a quick dinner tonight.

Yield: 4 servings
Recipe from Real Simple

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Recipe Time

Prep Time:
Other: 20 Minutes

Nutritional Information

Amount per serving
  • Calcium: 428mg
  • Calories: 321
  • Calories from fat: 0%
  • Carbohydrate: 24g
  • Cholesterol: 30mg
  • Fat: 17g
  • Fiber: 4g
  • Iron: 3mg
  • Protein: 22mg
  • Saturated fat: 7g
  • Sodium: 862mg

Ingredients

  • 1/2 cup soy sauce
  • 2 tablespoons sugar
  • 1 tablespoon white vinegar
  • 14 ounces extra-firm tofu, drained
  • 2 tablespoons olive oil (if cooking on a stovetop)
  • 1/4 pound Cheddar, sliced
  • 1 4-ounce package alfalfa sprouts
  • 1 small bunch radishes, sliced
  • 4 whole-wheat rolls, toasted
  • Honey mustard (optional)

Preparation

  1. In a saucepan, combine the soy sauce, sugar, and vinegar. Cook over low heat until the marinade thickens, 5 to 7 minutes. Cut the tofu into four 1-inch-thick burgers; transfer to a bowl, pour the marinade over the top, and let sit 15 minutes, turning once. Place on a medium-hot grill and cook 1 to 2 minutes per side. (To cook on a stovetop, heat the olive oil in a grill pan over medium heat and cook the tofu 2 minutes per side.) Top each burger with some of the Cheddar and cook 2 minutes more or until the cheese melts. Top with some sprouts and sliced radishes. Serve on the whole-wheat rolls with mustard, if desired.
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