A new, vegetarian take on a popular dish.
- Servings: 9-10 burgers
- Preparation time: 20 minutes
- Cooking time: 20 minutes
- Cost per serving: $1.92
- Storage: 6 days in the fridge. Burgers and buns can be frozen separately.
- Kitchen tools: Cutting board, sharp knife, measuring cups and spoons, vegetable peeler, grater, baking sheet, parchment paper (or oil), large bowl, wooden spoon
- Adapted from an original recipe developed by Alice Morel, standardized by Extenso – The Université de Montréal reference centre on human nutrition
- 4 eggs
- 3 garlic cloves, peeled and minced
- 1 firm tofu block (454 g), grated
- 500 ml (2 cups) breadcrumbs
- 1 large or 2 small yellow onions, peeled and chopped
- 250 ml (1 cup) carrots, grated (1 large or 2 small carrots) Or grated zucchini
- 500 ml (2 cups) grated cheddar cheese
- 30 ml (2 tbsp) soy sauce
- Salt and pepper to taste
- 9-10 hamburger buns
- Your choice of toppings
1. Place oven rack in the middle position and preheat the oven to 200oC (400oF). Oil a baking sheet or cover with parchment paper.
2. In a large bowl, combine all the ingredients with a wooden spoon, except for the hamburger buns.
3. With your hands, make 9 or 10 patties about the size of your hamburger buns and about 2 cm thick. Place the patties on the baking sheet.
4. Bake for about 20 minutes, or until the patties are golden brown.
Tip: Use the cooking time to prepare your side dishes.
Variation: Patties can be cooked on the barbecue. Make sure to oil the grill thoroughly to keep them from sticking.
5. Serve in hamburger buns with your choice of toppings (mustard, ketchup, relish, pickles, lettuce, tomato, onion, etc.).
This recipe provides foods from the following food groups:
- Grain products
- Milk and alternatives
- Meat and alternatives
- Vegetables (raw vegetables, for example) to round out the serving, and a fruit
- A glass of milk or fortified soy beverage