Best-Ever Tofu Burger |
| |
| Description |
|
Slices of frozen tofu provide the "chewiness" associated with a truly good burger, and the dark marinade lends a "meaty" flavor and moist juices. This "burger" has all the character of its high fat cousin, without the guilt. Serve on sprouted rolls with tofu mayonnaise. Food as Medicine
To help promote heart health, consider adding soy foods to your diet. The protein in whole soy foods - including tofu - has been shown to help lower cholesterol levels. Dr. Weil recommends incorporating two servings a day into your meals, and there are almost endless possibilities, including this healthy twist on a traditional favorite.
|
| |
| Ingredients |
2 lbs. medium-firm or firm tofu (NOT silken tofu), frozen at least 48 hours
Marinade:
1 1/2 cups water
2 tablespoons soy sauce (regular or mushroom)
2 tablespoons ketchup (fruit-juice sweetened, cane-sugar sweetened, or organic)
2 teaspoons Marmite, Vegemite or other yeast extract (gives a "beefy" flavor) or 4 teaspoons red miso
1/4 teaspoon garlic granules
1/4 teaspoon dried oregano
1/4 teaspoon dried basil
1/4 teaspoon onion powder |
| |
| Instructions |
1. Thaw out the tofu. Slice each pound block into three thick slices. Place the slices on a cookie sheet covered with a couple of clean, folded tea towels. Cover the slices with more tea towels and another cookie sheet. Weigh this arrangement down with something heavy for about 15-20 minutes. Now the tofu slices are ready for marinating.
2. Mix the marinade ingredients together and pour over the prepared tofu slices in a shallow container in one layer. Cover and let marinate for several hours or days.
3. Just before serving, pan-fry on a lightly-oiled heavy skillet or nonstick skillet over medium-high heat until browned on both sides. Or cook on an indoor grill. Serve on buns with all the trimmings.
Want more healthy, delicious recipes? Join the Dr. Weil on Healthy Aging online guide for access to hundreds of anti-inflammatory recipes and our exclusive eating guides. Sign up today and get 14 days free! |
|
Makes 6 large burgers
Recipe from "The Almost No-Fat Cookbook" by Bryanna Clark Grogan (The Book Publishing Co., 1994)
|
| |
For your free personalized supplement recommendation, visit Dr. Weil's Vitamin Advisor. |
|
Newsletters
Print this page
Send to a friend |
Sign up for free e-bulletins