4.3 from 21 votes
Tofu Burgers
These tofu burgers are amped up with white button mushrooms and black beans for an easy and economical way to make veggie burgers at home!
Prep Time
25 mins
Cook Time
25 mins
Total Time
1 hr
Servings: 8
Calories: 207 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 14-16 ounces firm or extra firm tofu (14-16 ounces/400g = 1 block)
- 8 ounces white button mushrooms
- ½ small onion
- 2 garlic cloves
- 1 14- oz. can black beans
- 1 egg
- ½ cup all-purpose flour
- ¼ cup hemp seeds optional
- 2 tablespoons vegetarian oyster sauce or regular oyster sauce
- ¾ teaspoon salt
- ¾ teaspoon smoked paprika
- ½ teaspoon ground black pepper
- 2-3 tablespoons neutral oil such as canola, vegetable, or avocado oil
Instructions
- Remove the block of tofu from the package. Over the sink or a bowl, gently squeeze it between your palms a few times until no more water drips out of it. Next, gently press it between a folded clean kitchen towel to reduce the remaining moisture. In a large bowl, use your hands to break up the tofu into small pieces.
- Rinse the mushrooms of any dirt, and pat dry. Add the mushrooms to a food processor, and pulse until finely chopped. The mixture may look fairly wet, which is okay at this point. Add the mushrooms to the tofu.
- Pulse the onion and garlic until it is finely minced. Add that to the tofu and mushrooms. Rinse and drain the black beans in a colander, shaking the excess water off. You can also opt to pat them dry on a clean kitchen towel (perhaps the same one you used for the tofu!). Add the beans to the food processor and pulse them until there are no pieces larger than half a bean—it should be partially or coarsely pureed. Add to the tofu mixture along with the egg, flour, hemp seeds (if using), oyster sauce, salt, smoked paprika, and black pepper. Mix everything together with a rubber spatula.
- Form the mixture into 8 equal patties, about ¾ inch (2cm) thick. While you’re shaping the patties, preheat a nonstick skillet over medium-low heat.
- Add 2 tablespoons of oil to the pan. Gently place 4 of the patties in the pan. Increase the heat to medium-high. Let the patties cook for about 6-7 minutes per side until they’re crisped and browned on both sides. You may need to reduce the heat to medium if the burgers brown too quickly. Repeat with the remaining 4 patties.
- Serve with your favorite burger buns and toppings.
Cup of Yum
Nutrition Information
Calories
207kcal
(10%)
Carbohydrates
19g
(6%)
Protein
13g
(26%)
Fat
9g
(14%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
5g
Monounsaturated Fat
3g
Trans Fat
0.02g
Cholesterol
20mg
(7%)
Sodium
557mg
(23%)
Potassium
291mg
(8%)
Fiber
5g
(20%)
Sugar
1g
(2%)
Vitamin A
157IU
(3%)
Vitamin C
3mg
(3%)
Calcium
100mg
(10%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 207
% Daily Value*
| Calories | 207kcal | 10% |
| Carbohydrates | 19g | 6% |
| Protein | 13g | 26% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.02g | 1% |
| Cholesterol | 20mg | 7% |
| Sodium | 557mg | 23% |
| Potassium | 291mg | 6% |
| Fiber | 5g | 20% |
| Sugar | 1g | 2% |
| Vitamin A | 157IU | 3% |
| Vitamin C | 3mg | 3% |
| Calcium | 100mg | 10% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.