Tofu Burgers with Zucchini and Sunflower Seeds

Tofu Burger

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It's all healthy and stuff.
Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Course Main Course
Cuisine Healthy
Keywords burgers, sunflower seeds, tofu, zucchini
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Servings4

What You're Gonna Need:

  • 2 tsp of olive oil
  • 1 great onion grated
  • 1/4 lb of firm tofu… yeah, they don’t sell it that way so about a third of the standard cube-blob..grated
  • 1/2 of a zucchini grated
  • 2 garlic cloves…minced up
  • 1/4 of tomato sauce or an 8 oz can of such
  • 1/2 tsp of salt
  • 1/4 tsp of freshly ground black pepper
  • 1/4 cup of plain breadcrumbs
  • 2 Tbsp of those same breadcrumbs because I couldn’t do the math to combine it with the above amount
  • 2 Tbsp of sunflower seeds… no shells.
  • 4 buns of whole-wheat or sprouted wheat or something healthy

What Ya Gotta Do:

  • Heat your oven up to 400° F.
  • Grease up a cookie sheet with some non-stick spray.
  • In a big skillet, heat up the oil over medium-high heat.
  • Add the onions and cook for about 3 minutes.
  • Add the grated tofu, the grated zucchini, and minced garlic. Cook until soft…about 5 minutes.
  • Slop in the tomato sauce and add the salt and pepper. Let it get thick. About 4 minutes.
  • Stir in ALL the breadcrumbs and sunflower seeds.
  • Take off the heat and let it cool to room temperature.
  • Make 4 patties… you know how to do that right? Put them on the cookie sheet and bake about 10 minutes on each side.
  • Serve on the buns (I add a piece of gouda/basil cheese.).
  • Eat it.
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Also published on Medium.

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