Black bean and tofu burgers

Prep 20 min
Total 30 min
Serves 4

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Ingredients

1/2 cup
canned black beans, rinsed
1/2 cup
quick oats
1/2 cup
1/4 cup
chopped cilantro
2 tbsp
ground flaxseed
1/2 tsp
chipotle chili powder
1/2 tsp
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.).

 

Nutrition

Calories 394
Protein 22 g
Carbohydrates 48 g
Fat 4 g
Fibre 5 g
Sodium 958 mg
Excellent source of iron
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How to cook with soft, medium and extra firm tofu

Issue: June 2016

Written by:

Photo credit: Photo, Roberto Caruso.

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