Tofu Hemp Burger Recipe

Hey guys, I recently stumbled on this tofu hemp burger recipe and I just had to try it out because it’s a cool and healthy way to mix up dinner. First, drain and press a 14 oz block of extra firm tofu really well and then crumble it into a big bowl. Next, toss in 1/2 cup of hulled hemp seeds, 1/3 cup rolled oats, 1/4 cup nutritional yeast, 2 minced garlic cloves, and 1/2 cup finely chopped onion. Now stir in 2 tbsp tahini and 1 tbsp soy sauce (or tamari if that’s more your vibe) until it starts to come together. Sprinkle in 1 tsp smoked paprika, 1 tsp ground cumin, salt and pepper to taste, and if you want a herby kick, add 1/4 cup chopped fresh parsley. Then, mix 1 tbsp ground flaxseed with 3 tbsp water in a small cup and let it sit for a few minutes until it turns kinda gooey before adding it all to the bowl. Mix everything until its sticky enough to shape, then use your hands to form even patties. Heat a bit of oil in a non-stick pan over medium heat and cook your patties for about 4 to 5 minutes on each side until a nice golden brown crust forms. Serve your tofu hemp burgers hot with your favorite toppings and dig in!

im excited to share my Tofu Hemp Burger recipe that i think delivers great protein thanks to extra firm tofu, hemp seeds, and rolled oats. i love the flavor boost from garlic, onion, nutritional yeast and smoked paprika, plus the tahini and flaxseed binder makes it a satisfying meal every time.

Ingredients

• Extra firm tofu is protein-packed, low fat and give a meaty texture to burgers.
• Hemp seeds are loaded with protein and heart healthy fats while adding a nutty crunch.
• Rolled oats provide fibre and a subtle chewiness that binds the patty naturally.
• Nutritional yeast adds a cheesy flavor and boosts B vitamins for extra health.
• Tahini lends a creamy texture and rich nuttiness that perfectly complements the flavors.
• Onion and garlic provide robust aromatics, elevating the flavor profile with essential nutrients.
• Flaxseed mixed with water acts as a natural binder while adding extra fibre.

Ingredient Quantities

• 14 oz extra firm tofu, drained, pressed and crumbled
• 1/2 cup hemp seeds (hulled)
• 1/3 cup rolled oats
• 1/4 cup nutritional yeast
• 2 garlic cloves, minced
• 1/2 cup finely chopped onion
• 2 tbsp tahini
• 1 tbsp soy sauce or tamari
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 1 tbsp ground flaxseed mixed with 3 tbsp water (acts as a binder)
• Salt and pepper to taste
• 1/4 cup chopped fresh parsley (optional if you like a herby kick)

How to Make this

1. Drain and press the tofu really well then crumble it into a big bowl.

2. Add the hemp seeds, rolled oats, nutritional yeast, minced garlic and finely chopped onion into the tofu.

3. Stir in the tahini and soy sauce so everything starts coming together.

4. Sprinkle in the smoked paprika, ground cumin, salt and pepper and if you like, add in the chopped parsley for an herby flavor.

5. In a small cup, mix the ground flaxseed with water and let it sit for a few minutes till it turns a bit gooey then add it to the bowl.

6. Mix all the ingredients until well combined, making sure the mixture is sticky enough to form patties.

7. Use your hands to shape the mix into burger patties of even thickness.

8. Heat a little oil in a non-stick pan over medium heat.

9. Cook the patties for about 4 to 5 minutes on each side until they get a nice golden brown crust.

10. Serve your tofu hemp burgers hot with your favorite toppings and enjoy!

Equipment Needed

1. A strainer or tofu press (you can use a heavy pan as a press too) so you properly drain out the water and maintain the protein concentration.
2. A large mixing bowl where you crumble your tofu and combine it with the hemp seeds, oats, and all the nutritional goodies.
3. A chopping board and a sharp knife for mincing garlic and finely chopping the onion, which adds flavor and extra vitamins.
4. A set of measuring cups and spoons to keep your ingredients balanced for healthy fats and protein intake.
5. A small bowl or cup used to mix the ground flaxseed with water, letting it get a bit gooey to act as your binder.
6. A non-stick frying pan to cook the patties evenly so the outside becomes golden while retaining the essential nutrients inside.
7. A spatula for flipping the patties without breaking them and keeping the cooking process consistent.

FAQ

• Q: How do i press the tofu faster?
  A: You can wrap the tofu in paper towels then set a heavy pan on top, letting it sit for about 20 minutes so excess water escapes.
• Q: Can i bake these patties instead of pan frying?
  A: Yep, you can bake them at 375°F for about 25 minutes, flip halfway through. They might not get as crispy but they’ll still be yummy.
• Q: What if i dont have soy sauce?
  A: You can swap it with tamari or even a bit of liquid aminos if you have them. It still gives great flavor.
• Q: Can i make these patties ahead and store them?
  A: Sure can, just keep ’em in an airtight container in the fridge for up to 3 days. Reheat them in a skillet or microwave.
• Q: How can i make the patties extra crispy?
  A: Try adding a little bit more rolled oats or lightly pan frying them in oil for a few extra minutes on each side. It makes a real difference.

Tofu Hemp Burger Recipe Substitutions and Variations

• Instead of hemp seeds, you can use sunflower seeds if you dont have the hemp ones, they give a similar nutty flavor.
• If you dont have rolled oats, try quick oats or blend old fashioned oats to a coarse flour.
• Tahini can be swapped for almond butter or cashew butter which also gives a creamy texture.
• For nutritional yeast, you could use a bit of vegan parmesan or even a pinch of miso paste to add an umami kick.
• If you dont have ground flaxseed, mix 1 tbsp chia seeds with 3 tbsp water for a similar binding effect.

Pro Tips

1. Make sure you press the tofu real good so that it doesnt have extra water. When its crumbled well, it holds the patties together much better and it cooks evenly.

2. Let that flaxseed and water sit till its all gooey and thick. This step is super important for mixing everything together so your patties wont fall apart while cooking.

3. When you form the patties, try to make them all about the same thickness. It helps them cook evenly and also look a bit nicer on the plate.

4. Give the spices a little experiment flexibility; if you like a bit more kick, add an extra clove of garlic or a squeeze of lemon. It’s a simple hack that can really lift the flavour.