Wanderlustfoodie

Looking for something different to eat? Try out this Vegan Barbeque Tofu Burger at Home.

Veganism has become quite popular over time. However, there are so many questions regarding veganism. How do people eat and what do they eat in their daily diets? This article will let you all that you need to know about veganism and vegan food. Before jumping into the food let just first understand what ‘vegan’ or ‘veganism’ is?.

The term “vegan” was chosen by incorporating the first and last letters of “vegetarian.” Veganism is nowadays distinguished as a way of living that strives to eliminate all forms of animal exploitation and cruelty. These people chose not to consume dairy, eggs, or any other products of animal lineage, in addition to resisting meat.

Think of any food item and your mind will be stuck with ‘Tofu’. Tofu is made from soybean curds. It is generally gluten-free and low in calories. It contains no cholesterol and is a wonderful source of iron and calcium.

It is a significant source of protein, especially for vegans and vegetarians.

Tofu burgers are quick and simple to make and are a perfect choice for a weeknight feast.

Reminder: Gently drain and press the tofu as it helps to remove the extra moisture and prevent soggy veggie burgers.

It will take 10 mins to prepare and 10mins to cook.

Ingredients

● ½ bowl tofu

● 1 sliced onion

● 3 green onions diced

● 2tbs wheat germ

● 2 tbs all-purpose flour

● 2 tbs garlic powder

● 2 tbs soy sauce

● Pinch of pepper

● 1 tbs oil for frying

Steps to prepare the Vegan Tofu Veggie Burger :

1. Drain the tofu well, pressing out the additional moisture gently. If moisture is there, the patties won’t be the required shape.
2. Once the tofu is sufficiently squeezed and soaked, gently mash it into tiny crumbles in a large bowl.
3. Add the diced onions, diced green onions, wheat germ, flour, garlic powder, soya sauce, and a pinch of pepper into the bowl along with the tofu. Mix them well.
4. Gently press the mixture together to form patties about 1-inch thick.
5. Heat the oil over medium-high heat in a large pan and fry the veggie burgers until lightly golden brown and crisp, about 5 to 6 minutes on each side. You can also grill the burgers.
6. Serve on buns and enjoy.

Health benefits:

Tofu has many benefits which can prevent various health conditions. Tofu burgers are high in protein and low in calories, fat, and cholesterol. It also consists of vitamins and minerals found in animal proteins like vitamin B12 and zinc.

These burgers also have a very small amount of saturated fat, making them a heart-healthy option. With few carbohydrates, tofu can also be a decent protein source in a normal low-carb diet or high-fat or very low carb ketogenic diet.

It is said that replacing meat with tofu may reduce blood cholesterol and also decreases the risk of heart disease. Many health benefits of tofu are attributed to its high isoflavone content. Scientists have also found out that these isoflavones can reduce blood vessel inflammation and enhance their elasticity. It involves reducing cancers of the breast, prostate and digestive system. It also has positive studies on blood sugar control.

Graphics by: Muskan Mittal