Tofu is a brilliant carrier of flavors, plus it's high in protein, low in saturated fat, and a great source of calcium and phosphorus, both of which make for strong and healthy bones.
- Portion size 4 servings
- 12 oz firm silken tofu
- 1 large egg
- 1/2 cup whole-grain bread crumbs
- 2 heaping tsp (10 ml) Marmite
- 8 ripe tomatoes
- 1 tablespoon red wine vinegar
- 2 fresh basil
- 4 buns
- 14 oz mixed seasonal salad veg such as English cucumber, red cabbage, apples, cress, baby spinach
- 1/2 x creamy basil dressing
- olive oil
- 2 fresh rosemary
- 1 3/4 oz Cheddar cheese
- 1 3/4 oz gherkins
MethodWrap the tofu in a clean kitchen towel, then squeeze and wring it out to remove the excess liquid (about 4 tablespoons should come out—it's messy, but really important to do this for great burger texture later). Place the tofu in a bowl, scraping it off the kitchen towel. Crack in the egg, then add the bread crumbs and Marmite. Mix and scrunch together really well with clean hands, then shape into 4 even-sized patties that'll fit nicely in your buns once cooked.
Roughly chop the tomatoes and put into a dry non-stick frying pan on a high heat with a pinch of black pepper, a splash of water, and the vinegar. Squash the tomatoes with a potato masher, cook for 10 to 15 minutes, or until thick and delicious, then tear in half the basil leaves and season to perfection (I sometimes add a pinch of dried red chili flakes too, for a kick). If you want to plump up your buns, pop them into a warm oven for a few minutes.
Meanwhile, finely slice or prep all the salad veg, and make the creamy basil dressing. Place 2 teaspoons of oil in a large non-stick frying pan on a medium heat. Pick the rosemary leaves into the pan in four piles, place the patties on top, and cook for 3 minutes on each side, or until golden. Slice or grate the cheese, place on the patties, reduce the heat to low, then cover and leave to melt for 3 to 4 minutes. Spread the tomato sauce onto the buns, then sandwich the cheesy burgers and sliced gherkins inside. Toss the salad with the dressing, serve alongside the burgers, and enjoy—totally awesome.
Creamy Basil Dressing
Good for 3 salad portions. Simply blitz 4 tablespoons of plain yogurt with 1 tablespoon of white wine vinegar, 1 teaspoon of Dijon mustard, the leaves from 4 sprigs of fresh basil, 1/4 of a fresh red chile, and a pinch of sea salt and black pepper until super-smooth.
Recipe excerpted from Everyday Super Food. ?2015 by Jamie Oliver. Published in Canada by HarperCollins Publishers Ltd. All rights reserved.
Nutritional facts per serving: about
- Sugars 12.1 g
- Protein 4 g
- Calories 424.0
- Total fat 15.7 g
- Saturated fat 4.6 g
- Total carbohydrate 44.8 g