How to Prepare 2020 Healthy Meatless Okara Tofu Hamburgers

Healthy Meatless Okara Tofu Hamburgers. I try to make nutritious dishes and balanced meals so my family stays healthy. If you are using fresh okara, drain the tofu and adjust the texture by adding panko. The edamame (Green soybeans) in this recipe is said to remove cholesterol from the blood, help prevent brittle-bone disease.

These healthy hamburger recipes are the perfect makeover for your favorite ground beef dish. These healthy hamburger recipes feature ground beef in classic and unexpected dishes. Tofu Hamburger Steak is much less greasy, and it goes with many different kinds of sauces. You can cook Healthy Meatless Okara Tofu Hamburgers using 19 ingredients and 8 steps. Here is how you cook it.

Ingredients of Healthy Meatless Okara Tofu Hamburgers

It's 150 grams of Silken tofu.
You need 30 grams of Okara powder.
You need 1/2 tsp of ※Dashi stock granules.
You need 1/2 tsp of ※Salt.
You need 5 grams of ※Hijiki dried seaweed.
It's 2 of cm ※Carrot.
You need 1/4 of ※Onion.
It's 40 grams of ※Boiled edamame (in their pods).
It's 1 of ※Egg.
Prepare 1 tbsp of ※Soy milk (milk or water).
It's 3 tbsp of ※Katakuriko.
Prepare of Sauce.
It's 1 1/2 tbsp of ＊Sugar.
It's 1 1/2 tbsp of ＊Mirin.
You need 1 1/2 tbsp of ＊Sake.
It's 1 1/2 tbsp of ＊Usukuchi soy sauce.
You need 1 1/2 tbsp of ＊Water.
It's 1 tsp of ☆Katakuriko.
Prepare 1 tbsp of ☆Water.

We made it with a Teriyaki-like sauce, but regular ketchup and Tofu Hamburger Steak is a healthier choice for your everyday dinner but still tastes great. It is perfect for people who are watching calories, but also. This mushroom tofu burger recipe is here to squash that terrible veggie burger rep! A mushroom shallot and garlic confit is mixed with breadcrumbs, nutritional yeast, and flax Hearty mushrooms and tofu are combined into a patty and baked to perfection.

Healthy Meatless Okara Tofu Hamburgers instructions

Finely chop the carrot and onion. Place the onion on a heatproof dish, cover with plastic wrap and microwave for 2 minutes at 600 W. Rehydrate the hijiki seaweed by soaking it in water..
Combine the tofu and okara powder, and mix well..
Add the ※ ingredients to the Step 2 bowl, and mix well with your hands..
Form the mixture into 7 cm diameter patties. You can vary the size and shape to your preference..
Put a little vegetable oil (not listed) in a frying pan and heat. Put in the Step 4 patties, and cook over medium heat until browned..
Turn the patties over, lower the heat a little and cover with a lid. Steam-cook until cooked through. Transfer to serving plates..
Make the sauce. Put the ＊ ingredients in a pan and bring to a boil. Add the combined ☆ ingredients and mix rapidly to thicken the sauce..
When the sauce is no longer floury, take it off the heat, pour over the burgers and serve..

Pair with veggies for a healthy meatless meal! Tofu has many proposed health benefits and can be included as part of a healthy diet, used as a meat substitute. Tofu is a soft protein food made from soybean liquid -- called soy milk -- that has been curdled. The resulting curd is formed into a solid, which can be sliced or pureed and added to dishes. Assemble burgers by placing a lettuce leaf on one half of each hamburger bun, adding a burger patty, onions, sliced tomatoes and beetroot.