Black bean and tofu burgers
By Chatelaine
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
