Eggplant Tofu Burgers

Most people think that eating healthy is difficult and that it also means sacrificing taste. This is a misconception, which I believe I can dispel here in my blog. I have been eating healthy food for quite a long time because eating is one of the few things we do every single day. Therefore, practicing eating healthy food will help you to prolong your life .  Nutrient-richness is the key to creating a good meal. Nutrients do not have to come from meats or seafood. They can come from plants, nuts, and seeds. I will now introduce the vegan burger today. I promise that this is the recipe that will make your taste buds and body feel very happy.

 Ingredients:

1 small eggplant, peeled and chopped

2 large white mushrooms, chopped

1 package (14,5oz) extra firm tofu, drained

1/2 cup chopped red bell pepper

1/2 cup chopped green beans

1/2 cup white onions

1/4 cup green onions

2 tbs tomato paste

1 tbs soy sauce

1 egg

1 cup panko (Japanese bread crumbs)

Seasonings:

2 tbs olive oil

3 garlic cloves, minced

2 tsp Italian seasoning

1 tsp salt

1/2 tsp pepper

Other ingredients:

Hamburger buns

Lettuce

Sriracha

Serve with rice on the side (optional)

Instructions:

Preheat the oven to 375° and prepare a baking sheet with cooking spray.

Chop the eggplant and mushrooms and set them aside.

Heat the olive oil in a large skillet over medium heat; then cook the minced garlic and white onions for 1 minute, until fragrant. Add the chopped eggplant and mushrooms and the Italian seasoning (I use the herbs that I have on hand.

You can use dried parsley, oregano, and thyme) salt, and pepper and stir to combine.

Cook the vegetables, stirring occasionally, for 20 minutes, until soft. Add green beans and red bell pepper and tomato paste. Cook for one more minute.

Remove the cooked vegetables from the stove. At this point, you can grind the veggies into a paste or leave them whole.

Add soy sauce, egg, and bread crumbs to the mixture and mix well.

Use the potato masher to mash the tofu

 

Add cooked vegetables to the smashed tofu and mix well

Form the burger by filling a 1/2 cup measuring scoop or form by hand.

Place each burger 1 inch apart if you want to bake them. Bake in the preheated oven for 40 minutes or until brown on the outside

Or

Heat 1 tbs of oil for 2 burgers in the nonstick pan. Pan fry the burger for 2 minutes on each side.

 Place a burger on a bun; then top with it with lettuce and sriracha. At this point, it is very much your choice of toppings, like using cheese, mayonnaise, or humus.

I like to eat my burger with cooked rice and sweet soy dipping sauce.