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Eat well

Spiced tofu and carrot burgers

These burgers make a delicious change to meat burgers and will be enjoyed by vegetarians and meat lovers alike.

Spiced tofu and carrot burgers

Meal type: Main meal

Serves: 2

Preparation time: 35 minutes

Cooking time: 12 minutes

  1. Heat 2 teaspoons olive oil in a small non-stick saucepan over a medium-high heat. Add shallots or onion, carrots and garlic; cook for 4 minutes or until softened, stirring frequently. Add ground spices; cook for 1 minute, stirring. Remove pan from heat.
  2. Turn shallot mixture into a bowl. Add tofu, breadcrumbs, cheese, tomato puree, chopped coriander and black pepper; mix well using a fork, then press or gently squeeze mixture to bind it together, using your hands.
  3. Preheat grill to medium. Shape burger mixture into 4 large (jumbo) or 6 smaller round flat burgers (each about 2.5cm/1in thick), using your hands. Lightly brush each burger all over with remaining olive oil.
  4. Place burgers on rack in grill pan and grill for about 10-15 minutes, or until burgers are lightly browned and cooked, turning once.
  5. Serve grilled burgers on their own (or in toasted burger buns) with crisp salad leaves, slices of tomato and tasty relish or chutney.

Variations

  • Use ground almonds in place of breadcrumbs and serve without burger buns for a gluten-free alternative.

Nutritional Information

Each Portion Contains:

Energy 1109kJ 264kcal 13%
Carbs 18.2g -
Fat 13.9g Medium 20%
Saturates 2.8g Low 14%
Sugar 7g Low 8%
Salt 0.5g Low 8%

% = an adult's reference intake

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Ingredients

4 teaspoons olive oil 

6 small shallots or 1 onion, finely chopped

175g (6oz) carrots, coarsely grated

1 clove garlic, crushed

1 1/2 teaspoons ground coriander

1 1/2 teaspoons ground cumin

1 teaspoon hot chilli powder

350g (12oz) original tofu, drained and mashed

55g (2oz) fresh wholemeal breadcrumbs

55g (2oz) reduced-fat mature Cheddar-type cheese, finely grated

2 tablespoons tomato purée

1 tablespoon chopped fresh coriander

Freshly ground black pepper, to taste

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