Black bean and tofu burgers

40

PREP TIME

20 min

TOTAL TIME

30 min

Serves

4

Black bean and tofu burgers

Photo, Roberto Caruso.

From the pickiest eater to the biggest appetite, we've got you covered with recipes guaranteed to please everyone on your summer BBQ guest list.


Ingredients

  • 1/2 cup canned black beans , rinsed
  • 2 garlic cloves
  • 1/2 cup quick oats
  • 1/2 cup ketchup
  • 1/4 cup chopped cilantro
  • 2 tbsp ground flaxseed
  • 1/2 tsp chipotle chili powder
  • 1/2 tsp salt
  • 350 g extra-firm tofu
  • 4 hamburger buns , toasted

Instructions

  • PREHEAT barbecue to medium.
  • WHIRL black beans with garlic, oats, ketchup, cilantro, flaxseed, chipotle chili powder and salt in a food processor, scraping down sides if needed, until smooth. Scrape into a large bowl.
  • PAT extra-firm tofu dry with paper towels. Squeeze gently to drain excess liquid. Crumble into coarse pieces and stir into black bean mixture. Divide mixture into 4 portions. Form into 1-in.-thick patties.
  • OIL grill. Barbecue burgers, lid open, until firm to the touch and grill marks form, 4 to 5 min per side. Serve on buns and top with your favourite burger toppings (lettuce, tomato, pickles, red onion, ketchup, etc.).

 

How to cook with soft, medium and extra firm tofu

Nutrition (per serving)

  • Calories
  • 394,
  • Protein
  • 22 g,
  • Carbohydrates
  • 48 g,
  • Fat
  • 4 g,
  • Fibre
  • 5 g,
  • Sodium
  • 958 mg.
  • Excellent source of
  • iron