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Cilantro Tofu Bean Burgers

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $5.14 One serving costs about $5.14

$5.14 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

1 vegetarian,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian lunch,main course,main dish,dinner American
spoonacular Score:84%

Spoonacular Score: 84%

 

Cilantro Tofu Bean Burgers could be just the gluten free, dairy free, and lacto ovo vegetarian recipe you've been looking for. For $5.14 per serving, you get a main course that serves 1. One portion of this dish contains roughly 72g of protein, 142g of fat, and a total of 2176 calories. 1 person has tried and liked this recipe. A mixture of garlic clove, onion, of cilantro, and a handful of other ingredients are all it takes to make this recipe so tasty. From preparation to the plate, this recipe takes around around 45 minutes. Only a few people really liked this American dish. It is brought to you by Foodista. Overall, this recipe earns an awesome spoonacular score of 84%. If you like this recipe, take a look at these similar recipes: Cilantro Bean Burgers, Chipotle-Bean Burgers with Cilantro Sauce, and Indian Spiced Black Bean and Tofu Burgers.

Bean Burger works really well with Pinot Noir and Tempranillo. Since veggie burgers are usually lean, you'll want low to medium tannin wines. Pinot noir is a great choice. Another option is Spanish tempranillo, which pairs nicely with the earthy flavors you might have from beans, lentils, mushrooms, etc. The Cuvaison Pinot Noir with a 4.8 out of 5 star rating seems like a good match. It costs about 29 dollars per bottle.

Cuvaison Pinot Noir

Cuvaison's Carneros Pinot Noir comes from their 400-acre estate in the southern part of Napa Valley. This cool climate vineyard allows near perfect conditions year after year to produce world class Chardonnay, Pinot Noir, Syrah, Sauvignon Blanc and Merlot. Controlling all farming aspects within their own vineyard gives Cuvaison an advantage in producing the best quality fruit therefore minimizing over manipulation at the winery. Winemaker Steven Rogstad sums it up best, "My style and philosophy are based on expressing the unique character of our estate grapes and doing as little as possible to them. When one has such wonderful fruit to work with, that should be one's emphasis."

» Get this wine on Wine.com

Ingredients

Servings:
3 cups
3 cups cooked pinto beans
cooked pinto beans
6 oz
6 oz tofu
tofu
1
1  egg
egg
5 Tbsps
5 Tbsps cilantro
cilantro
1
1  onion
onion
1 small
1 small poblano pepper
poblano pepper
1
1  garlic clove
garlic clove
1 tsp
1 tsp salt
salt
0.5 tsps
0.5 tsps pepper
pepper
1 tsp
1 tsp ground cumin
ground cumin
1 tsp
1 tsp smoked paprika
smoked paprika
1 bunch
1 bunch cilantro
cilantro
1
1  garlic clove
garlic clove
2
2  green onions
green onions
0.75 cup
0.75 cup mayo
mayo
1 tsp
1 tsp lime juice
lime juice
3 cups cooked pinto beans
3 cups
cooked pinto beans
6 oz tofu
6 oz
tofu
1  egg
1
egg
5 Tbsps cilantro
5 Tbsps
cilantro
1  onion
1
onion
1 small poblano pepper
1 small
poblano pepper
1  garlic clove
1
garlic clove
1 tsp salt
1 tsp
salt
0.5 tsps pepper
0.5 tsps
pepper
1 tsp ground cumin
1 tsp
ground cumin
1 tsp smoked paprika
1 tsp
smoked paprika
1 bunch cilantro
1 bunch
cilantro
1  garlic clove
1
garlic clove
2  green onions
2
green onions
0.75 cup mayo
0.75 cup
mayo
1 tsp lime juice
1 tsp
lime juice

Equipment

food processor
food processor
bowl
bowl
frying pan
frying pan
food processor
food processor
bowl
bowl
frying pan
frying pan


Instructions

Start with the sauce. Put all the ingredients to food processor and process until smooth. For the burgers put beans, egg and tofu to a food processor and process until smooth. If you processor is small and not very powerful like mine, you might want to do it in portions. Meanwhile saute the onion, poblano pepper and garlic until soft. Season with salt. In a bowl combine burger mix with cilantro, sauteed onions and peppers, Salt, pepper, cumin, smoked paprika and breadcrumbs. Mix well. If necessary add more bread crumbs. Form uniform patties and fry on a greased grilling pan on both sides. Be very gentle when turning over because they might break easily. Serve on a bun with some green mayo.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $5.13
Ingredient
3 cups cooked pinto beans
6 ounces tofu
1 egg
5 tablespoons cilantro
1 onion
1 small poblano pepper
1 garlic clove
½ teaspoons pepper
1 teaspoon ground cumin
1 teaspoon smoked paprika
1 bunch cilantro
1 garlic clove
2 green onions
¾ cups mayo
1 teaspoon lime juice
Price
$0.92
$1.15
$0.24
$0.07
$0.24
$0.66
$0.07
$0.03
$0.13
$0.24
$0.26
$0.07
$0.16
$0.85
$0.04
$5.13

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • The average fresh lime contains 2 tablespoons of lime juice (just in case you are substituting bottled lime juice).

  • get more cooking tips

Green Tips

  • Beans freeze well, so don't throw out your leftovers!

Disclaimer

Nutritional Information

Quickview
2176k Calories
72g Protein
141g Total Fat
160g Carbs
72% Health Score
Limit These
Calories
2176k
109%

Fat
141g
218%

  Saturated Fat
22g
142%

Carbohydrates
160g
54%

  Sugar
13g
14%

Cholesterol
234mg
78%

Sodium
3487mg
152%

Get Enough Of These
Protein
72g
144%

Vitamin K
382µg
364%

Folate
963µg
241%

Fiber
52g
211%

Manganese
2mg
150%

Vitamin C
82mg
100%

Phosphorus
964mg
96%

Iron
16mg
94%

Vitamin B6
1mg
86%

Potassium
2864mg
82%

Vitamin E
12mg
81%

Vitamin B1
1mg
78%

Magnesium
303mg
76%

Selenium
51µg
73%

Copper
1mg
69%

Calcium
583mg
58%

Vitamin A
2555IU
51%

Zinc
6mg
44%

Vitamin B2
0.68mg
40%

Vitamin B5
2mg
24%

Vitamin B3
2mg
14%

Vitamin B12
0.59µg
10%

Vitamin D
1µg
8%

covered percent of daily need

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