Grilled lemon basil tofu burger with olives, sour cream and watercress
Savor the flavors of summer with this Grilled Lemon Basil Tofu Burger, topped with olives, sour cream, and fresh watercress. Infused with zesty lemon, basil, and aromatic garlic, this tofu burger offers a deliciously unique twist on a classic favorite. Perfect for vegans and anyone looking to add more plant-based meals to their diet. Easy to prepare and packed with vibrant ingredients.
- 17 Apr 2024
- Cook time 6 min
- Prep time 70 min
- 6 Servings
- 17 Ingredients
Experience a burst of Mediterranean flavors with this delectable Grilled Lemon Basil Tofu Burger. This vegan-friendly burger combines the earthy taste of tofu with the zesty freshness of lemon and the aromatic scent of basil. Topped with creamy sour cream, tangy olives, and crisp watercress, it promises a healthy and delicious meal that everyone will love.
Ingredients:
Instructions:
- In a blender or food processor, combine the basil, mustard, honey, lemon zest, lemon juice, olive oil, salt, black pepper, and garlic cloves. Blend until smooth to form the marinade.
- Drain and press the tofu to remove excess moisture. Slice the tofu into 6 even pieces (about 3/4-inch thick each).
- Place the tofu slices in a shallow dish and pour the marinade over them, ensuring each piece is well-coated. Cover and refrigerate for at least 30 minutes, or up to 2 hours for deeper flavor.
- Preheat your grill to medium heat. Lightly grease the grill grates with the short spray of cooking spray oil to prevent the tofu from sticking.
- Remove the marinated tofu from the fridge and place on the preheated grill. Grill each side for about 5-7 minutes, or until grill marks form and the tofu is heated through.
- While the tofu is grilling, mix the chopped olives with the sour cream and mayonnaise salad dressing. Set aside.
- Lightly toast the hamburger buns on the grill for 1-2 minutes until they are warm and slightly crispy.
- Spread a generous spoonful of the olive, sour cream, and mayonnaise mixture onto the bottom half of each bun.
- Place a grilled tofu slice on top.
- Top the tofu with a slice of tomato and a handful of fresh watercress.
- Place the top half of the bun on the sandwich.
- Serve the tofu burgers immediately while hot.
Tips:
- For a richer flavor, marinate the tofu overnight in the lemon basil mixture.
- Use a tofu press to remove excess moisture from the tofu for a firmer texture.
- Grill the tofu on medium heat to ensure a crispy exterior without burning.
- To make the recipe vegan, substitute sour cream and mayonnaise with plant-based alternatives.
- Warm the hamburger buns on the grill for a minute or two before assembling the burgers for extra taste.
This Grilled Lemon Basil Tofu Burger is a fantastic, healthy alternative to traditional burgers. The combination of fresh basil, zesty lemon, and savory olives, topped with creamy sour cream and crunchy watercress, ensures a delightful taste in every bite. Try this recipe for your next cookout and enjoy a refreshing twist on a classic favorite.
| Nutrition Facts | |
|---|---|
| Serving Size | 200 grams |
| Energy | |
| Calories 230kcal | 9% |
| Protein | |
| Protein 12g | 8% |
| Carbohydrates | |
| Carbohydrates 20g | 6% |
| Fiber 1.52g | 4% |
| Sugar 9g | 9% |
| Fat | |
| Fat 16g | 18% |
| Saturated 4.11g | 14% |
| Cholesterol 22mg | - |
| Vitamins | |
| Vitamin A 45ug | 5% |
| Choline 40mg | 8% |
| Vitamin B1 0.15mg | 12% |
| Vitamin B2 0.15mg | 11% |
| Vitamin B3 2.19mg | 14% |
| Vitamin B6 0.18mg | 10% |
| Vitamin B9 55ug | 13% |
| Vitamin B12 0.56ug | 23% |
| Vitamin C 10mg | 11% |
| Vitamin E 0.57mg | 4% |
| Vitamin K 40ug | 33% |
| Minerals | |
| Calcium, Ca 170mg | 13% |
| Copper, Cu 0.24mg | 0% |
| Iron, Fe 2.23mg | 20% |
| Magnesium, Mg 40mg | 10% |
| Phosphorus, P 150mg | 12% |
| Potassium, K 290mg | 8% |
| Selenium, Se 20ug | 37% |
| Sodium, Na 590mg | 39% |
| Zinc, Zn 1.60mg | 15% |
| Water | |
| Water 150g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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