Savory Veggie & Oat Tofu Burgers
Savor the delicious fusion of flavors with these Savory Veggie & Oat Tofu Burgers. They are not only a healthier alternative to traditional burgers but versatile enough to be enjoyed as part of a full meal or as a delightful sandwich. With ingredients like fresh vegetables, hearty oats, and protein-packed tofu, these burgers are perfect for vegetarians and vegans. Enjoy them hot or cold, paired perfectly with mashed potatoes and gravy or as a convenient picnic food. These burgers freeze well, making them a great option for meal prep or quick lunches.
8
Servings
N/A
Calories
16
Ingredients
Ingredients
Extra virgin olive oil
1 tablespoon
Onion
1/2 cup (finely chopped)
Carrot
1/4 cup (grated)
Celery
1/4 cup (finely chopped)
Zucchini or summer squash
1/4 cup (grated)
Cooked brown rice
1 cup
Quick oats
1 1/2 cups
Garlic powder
1/2 teaspoon
Cumin powder
1/2 teaspoon
Cayenne powder
1/8 teaspoon
Nutritional yeast flakes
1 tablespoon
Firm tofu or extra firm tofu
12 1/3 ounce package
All-purpose vegetable seasoning
1 teaspoon
Water
1/2 cup
Braggs liquid aminos or soy sauce
2 tablespoons
Breadcrumbs
As needed (for coating the patties)
Instructions
1
In a medium skillet, heat 1 tablespoon of extra virgin olive oil over medium heat. Add finely chopped onion, grated carrot, chopped celery, and grated zucchini to the skillet. Sauté the vegetables until the onion becomes translucent. Remove from heat.
2
In a large bowl, combine the sautéed vegetables with cooked brown rice, quick oats, garlic powder, cumin powder, cayenne powder, nutritional yeast, and vegetable seasoning. Mix well.
3
Drain the tofu and crumble it into the vegetable and rice mixture. Use a fork to mash the tofu, ensuring it's well incorporated with the other ingredients.
4
In a small bowl, mix together 1/2 cup of water and Braggs liquid aminos (or soy sauce). Pour the liquid mixture over the veggie and rice mixture, stirring until everything is moist and evenly combined.
5
Shape the mixture into 8 evenly-sized patties, each about 3 1/2 to 4 inches in diameter. Coat each patty with breadcrumbs on both sides.
6
Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or spray it with non-stick cooking spray.
7
Place the breaded patties on the prepared baking sheet. Spray the tops of the patties with additional cooking spray to promote even browning.
8
Bake the patties in the preheated oven for 15 minutes. Flip the patties over, spray the tops again with cooking spray, and bake for an additional 20 minutes.
9
Remove the patties from the oven and allow them to sit for 5 minutes before serving.
10
Serve in a bun as a burger or enjoy them as an entrée with mashed potatoes and gravy. Each burger tastes great either hot or cold and can be packed for a picnic or a quick lunch. Enjoy!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are Savory Veggie & Oat Tofu Burgers?
They are a healthy alternative to traditional burgers made with fresh vegetables, hearty oats, and protein-packed tofu, suitable for vegetarians and vegans.
Are these tofu burgers vegan?
Yes, the recipe uses ingredients like tofu, vegetables, oats, and nutritional yeast, making it both vegetarian and vegan-friendly.
How many servings does this recipe provide?
This recipe makes 8 servings, yielding 8 evenly-sized patties.
What type of tofu is best for this recipe?
The recipe recommends using a 12 1/3 ounce package of either firm tofu or extra firm tofu.
What kind of rice should be used?
You should use 1 cup of cooked brown rice for the burger mixture.
Can I substitute Braggs liquid aminos?
Yes, you can use soy sauce as a substitute for Braggs liquid aminos.
Do I need to cook the vegetables before mixing?
Yes, you should sauté the finely chopped onion, grated carrot, chopped celery, and grated zucchini in olive oil until the onion is translucent.
What size should the patties be?
The mixture should be shaped into 8 patties, each approximately 3 1/2 to 4 inches in diameter.
What is the oven temperature for baking?
Preheat your oven to 375°F (190°C) before baking the patties.
How long do the burgers take to bake?
The burgers bake for 15 minutes on one side, then an additional 20 minutes after flipping, for a total of 35 minutes.
How should I prepare the baking sheet?
Line the baking sheet with parchment paper or spray it with non-stick cooking spray to prevent the burgers from sticking.
Can these burgers be frozen?
Yes, these burgers freeze well, making them an excellent option for meal prep or quick future lunches.
Can I eat these burgers cold?
Yes, these burgers are versatile and taste great whether they are served hot or cold.
What vegetables are required for the base?
The base includes onion, carrot, celery, and zucchini (or summer squash).
What type of oats are used?
The recipe calls for 1 1/2 cups of quick oats.
What is the purpose of nutritional yeast in this recipe?
Nutritional yeast flakes are added to provide a savory, slightly cheesy flavor to the veggie mixture.
What spices provide the flavor profile?
The flavor comes from garlic powder, cumin powder, cayenne powder, and all-purpose vegetable seasoning.
How do I incorporate the tofu into the mixture?
Drain the tofu and crumble it into the vegetable and rice mixture, then use a fork to mash it until well incorporated.
How do I coat the patties?
Coat each patty with breadcrumbs on both sides before placing them on the baking sheet.
Why should I spray the patties with cooking spray?
Spraying the tops of the patties with cooking spray helps promote even browning during the baking process.
How long should the burgers rest after baking?
Allow the patties to sit for about 5 minutes before serving to help them firm up.
Can I use summer squash instead of zucchini?
Yes, the recipe allows for either grated zucchini or grated summer squash.
Are these burgers suitable for picnics?
Yes, because they can be eaten cold and are easy to pack, they are a convenient picnic food.
What are some serving suggestions?
You can serve them in a bun as a traditional burger or as an entrée paired with mashed potatoes and gravy.
Is there any oil in the patty mixture itself?
No, olive oil is only used to sauté the vegetables; the patties are then baked.
How much cayenne powder is used?
The recipe uses 1/8 teaspoon of cayenne powder for a hint of warmth.
What provides the moisture to bind the ingredients?
A mixture of 1/2 cup water and Braggs liquid aminos (or soy sauce) provides the necessary moisture.
How much vegetable seasoning is needed?
The recipe requires 1 teaspoon of all-purpose vegetable seasoning.
Is this recipe good for meal prep?
Yes, the burgers are ideal for meal prep as they can be made in advance, frozen, and eaten for quick lunches.
What is the first step in the instructions?
The first step is to sauté the finely chopped onion, grated carrot, celery, and zucchini in 1 tablespoon of extra virgin olive oil.