Masala-Tofu Burger

You can never have too many American recipes, so give Masala-Tofu Burger a try. This recipe serves 4 and costs $3.56 per serving. This main course has 495 calories, 19g of protein, and 11g of fat per serving. A mixture of beefsteak tomatoes, cilantro shopping list, peas-carrots mix shopping list, and a handful of other ingredients are all it takes to make this recipe so yummy. 2 people were impressed by this recipe. It is a good option if you're following a dairy free diet. From preparation to the plate, this recipe takes approximately 45 minutes. It is brought to you by Foodista. All things considered, we decided this recipe deserves a spoonacular score of 81%. This score is awesome. Masala-Tofu Burger, Veggie Masala Burger Patty, and Tofu Tikka Masala are very similar to this recipe.

Servings: 4

Preparation duration: -1 minutes

Cooking duration: -1 minutes

 

Ingredients:

1 medium white onion- finely chopped shopping list

1 red/orange/green bell pepper- finely diced shopping list

1 cup frozen peas-carrots mix (thawed) shopping list

4 small green chillies (not serrano) shopping list

3/4 cup firm cubed tofu (I used Nasoya Brand)- drained well shopping list

1 medium potato- boils, peeled, diced shopping list

2 cloves garlic- minced shopping list

1/2 tablespoon black mustard seeds shopping list

5 curry leaves shopping list

pinch hing (Asafoetida optional) shopping list

1 teaspoon cumin powder shopping list

1 teaspoon turmeric shopping list

1 lemon shopping list

1 teaspoon salt (or to taste) shopping list

1/2 bunch cilantro- washed-finely chopped shopping list

3/4 cup Indian Breadcrumbs (recipe below) shopping list

1/2 tablespoon vegetable oil shopping list

PAM original flavor shopping list

1 red/white onion- cut into thick slices shopping list

2 beefsteak tomatoes- cut into thick slices shopping list

few sprigs of cilantro shopping list

1/2 cup mint-cilantro chutney spread (recipe below) shopping list

4 Portugese Rolls (Or anything you like)- toasted shopping list

Equipment:

frying pan

bowl

plastic wrap

Cooking instruction summary:

In a large skillet over medium-high heat, add spray with a generous amount of PAM and add oil. Add mustard seeds and saute for 30 seconds-till you hear popping noises. Add curry leaves- BE CAREFUL, they pop hot oil! Add onions and peppers- sweat for about 30 seconds. Add chopped garlic, chilies and turmeric. Saute for about 5-7 minutes, until the onions and peppers are soft. Add peas and carrots mixture, cumin powder and salt. Saute for about 7-10 minutes- you want all the veggies to be soft and cooked through. Meanwhile in a small bowl, add the cubed tofu, a pinch of turmeric, cumin powder, coarse black pepper and some cayenne pepper (totally optional!). Mix and set aside to marinate for a bit. Once the veggies are cooked, add the tofu- saute until slightly brown and soft enough that it crumbles. Add juice form half a lemon and half of the chopped cilantro. Mix and add the diced boiled potato, and toss until everything is coated, soft and taste for salt/spices. Using a masher, mash the mixture until mushy and until the veggies are small. Set aside to cool. Once cooled, add a bit of the breadcrumbs and mix with your hands. Start forming into thick patties (mixture should make 4). If its still giving you a hard time, add more breadcrumbs. Make 4 patties, place on a plate and wrap with plastic wrap until ready to use. In a small skillet sprayed with PAM over medium-high heat, add one patty at a time. Cook for about 2 minutes on each side- until browned and crispy.At the same time, saute the thick slices of onion, until charred and slightly soft. Spread a generous amount of the chutney spread on each side on the bread, place burger, onions tomato and cilantro leaves. Serve with a slice of lemon and reduced-fat chips on the side.

 

Step by step:


1. In a large skillet over medium-high heat, add spray with a generous amount of PAM and add oil.

2. Add mustard seeds and saute for 30 seconds-till you hear popping noises.

3. Add curry leaves- BE CAREFUL, they pop hot oil!

4. Add onions and peppers- sweat for about 30 seconds.

5. Add chopped garlic, chilies and turmeric.

6. Saute for about 5-7 minutes, until the onions and peppers are soft.

7. Add peas and carrots mixture, cumin powder and salt.

8. Saute for about 7-10 minutes- you want all the veggies to be soft and cooked through.

9. Meanwhile in a small bowl, add the cubed tofu, a pinch of turmeric, cumin powder, coarse black pepper and some cayenne pepper (totally optional!).

10. Mix and set aside to marinate for a bit.

11. Once the veggies are cooked, add the tofu- saute until slightly brown and soft enough that it crumbles.

12. Add juice form half a lemon and half of the chopped cilantro.

13. Mix and add the diced boiled potato, and toss until everything is coated, soft and taste for salt/spices. Using a masher, mash the mixture until mushy and until the veggies are small. Set aside to cool. Once cooled, add a bit of the breadcrumbs and mix with your hands. Start forming into thick patties (mixture should make 4). If its still giving you a hard time, add more breadcrumbs. Make 4 patties, place on a plate and wrap with plastic wrap until ready to use.

14. In a small skillet sprayed with PAM over medium-high heat, add one patty at a time. Cook for about 2 minutes on each side- until browned and crispy.At the same time, saute the thick slices of onion, until charred and slightly soft.

15. Spread a generous amount of the chutney spread on each side on the bread, place burger, onions tomato and cilantro leaves.

16. Serve with a slice of lemon and reduced-fat chips on the side.


Nutrition Information:

Quickview
494 Calories
18g Protein
10g Total Fat
84g Carbs
40% Health Score
Limit These
Calories
494k
25%

Fat
10g
16%

  Saturated Fat
1g
12%

Carbohydrates
84g
28%

  Sugar
17g
19%

Cholesterol
0.0mg
0%

Sodium
1526mg
66%

Get Enough Of These
Protein
18g
37%

Vitamin C
189mg
230%

Vitamin A
7037IU
141%

Vitamin B3
18mg
94%

Iron
15mg
84%

Folate
256µg
64%

Manganese
0.91mg
45%

Fiber
10g
41%

Vitamin B6
0.8mg
40%

Vitamin K
35µg
34%

Potassium
1113mg
32%

Vitamin B1
0.47mg
32%

Magnesium
77mg
19%

Phosphorus
192mg
19%

Calcium
183mg
18%

Copper
0.36mg
18%

Vitamin B2
0.26mg
15%

Vitamin E
2mg
14%

Selenium
9µg
14%

Zinc
1mg
9%

Vitamin B5
0.83mg
8%

Vitamin B12
0.07µg
1%

covered percent of daily need
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Food Trivia

The Arabs invented caramel.

Food Joke

Four surgeons were taking a coffee break and were discussing their work. The first said, "I think accountants are the easiest to operate on. You open them up and everything inside is numbered." The second said, "I think librarians are the easiest to operate on. You open them up and everything inside is in alphabetical order." The third said, "I like to operate on electricians. You open them up and everything inside is color-coded." The fourth one said, "I like to operate on lawyers. They're heartless spineless, gutless, and their heads and their ass are interchangeable."

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