Vegan Bodybuilding Cookbook: 51 Plant-Based High-Protein Recipes for Bodybuilders and Athletes To Fuel Your Workouts, Maintaining Healthy Muscle and Lose Weight by Mark Dobbins

Author:Mark Dobbins [Dobbins, Mark]
Language: eng
Format: epub
Published: 2020-03-15T23:00:00+00:00

Tofu & Veggie Burgers

Preparation time: 20 minutes

Cooking time: 8 minutes

Servings: 2

Ingredients

Patties

½ cup firm tofu, pressed and drained

1 medium carrot, peeled and grated

1 tablespoon onion, chopped

1 tablespoon scallion, chopped

1 tablespoon fresh parsley, chopped

½ garlic clove, minced

2 teaspoons low-sodium soy sauce

1 tablespoon cornflour

1 teaspoon nutritional yeast flakes

½ teaspoon Dijon mustard

1 teaspoon paprika

¼ teaspoon ground turmeric

½ teaspoon ground black pepper

2 tablespoons canola oil

For Serving

1 small avocado, peeled, pitted, and sliced

½ cup cherry tomatoes, halved

2 cup fresh baby greens

How to Prepare

For patties: in a bowl, add the tofu and with a fork, mash well.

Add the remaining ingredients (except for oil) and mix until well combined.

Make 4 equal-sized patties from the mixture.

Heat the oil in a frying pan over low heat and cook the patties for about 4 minutes per side.

Divide the avocado, tomatoes, and greens onto serving plates.

Top each plate with 2 patties and serve.

Nutrition

Calories 342 Total Fat 28.5 g Saturated Fat 4 g

Cholesterol 0 mg Sodium 335 mg Total Carbs 17.7 g

Fiber 7.7 g Sugar 4.5 g Protein 10 g

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