Spiced Tofu and Carrot Burgers

Tofu is an excellent source of protein and is rich in calcium, magnesium, folic acid, and iron.


  • 2 tablespoons olive oil
  • 6 shallots, finely chopped
  • 1 1/2 cups coarsely grated carrots
  • 1 clove garlic, crushed
  • 1 1/2 teaspoon ground coriander
  • 1 1/2 teaspoon ground cumin
  • 1 1/2 teaspoon hot chili powder
  • 12 ounces tofu, mashed
  • 1/2 cup ground almonds
  • 1/2 cup finely grated cheddar cheese
  • 1 tablespoon sun-dried tomato paste
  • 1 tablespoon chopped fresh cilantro
  • Sea salt
  • Freshly ground black pepper

    How to make it 

  • 1

    Heat 1 tablespoon oil in a pan. Add the shallots, carrots, and garlic, and cook over medium heat for 4 minutes, stirring occasionally. Add the ground spices and cook for 1 minute, stirring.

  • 2

    Spoon the mixture into a bowl. Add the tofu, almonds, cheese, tomato paste, cilantro, and seasoning and mix thoroughly. Cool slightly; then divide the mixture into eight portions and form each portion into a burger. Preheat the broiler to high.

  • 3

    Brush each burger all over with the remaining oil and place the burgers on a broiler rack in a broiler pan.

  • 4

    Broil for about 4 minutes on each side, until the burgers are cooked and lightly browned. Season with sea salt and black pepper, if desired. Serve hot with whole-wheat rolls, homemade relish or chutney, and a mixed leaf salad. Serves: 4 (2 burgers each).

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