Grilled Lemon Basil Tofu Burger

Grilled Lemon Basil Tofu Burger
Fat 44%Carbs 42%Protein 14%
Percent Calories

1 burger of grilled lemon basil tofu burger contains 283 Calories. The macronutrient breakdown is 42% carbs, 44% fat, and 14% protein. This is a good source of protein (19% of your Daily Value), potassium (7% of your Daily Value), and vitamin k (34% of your Daily Value).

Makes
6 burger
Prep Time
70 minutes
Cook Time
6 minutes

Ingredients

Directions

  1. Combine basil, Dijon mustard, honey, lemon zest, lemon juice, olive oil, salt, pepper, and 3 minced garlic cloves in a small bowl.
  2. Cut tofu into 6 slices and pat dry. Place on a pan, brush with lemon juice mixture, and let stand for 1 hour.
  3. Prepare grill to medium heat. Grill tofu slices for 3 minutes on each side, brushing with reserved juice mixture.
  4. Combine 1 minced garlic clove, chopped olives, sour cream, and mayonnaise in a bowl. Spread on hamburger buns, then assemble with tofu slice, tomato slice, and watercress.

Nutrition Facts

For 1 burger of grilled lemon basil tofu burger (196g)

NutrientValue%DV
Calories283
Fats14g 18%
Saturated fats3g 14%
Trans fats0g
Cholesterol6mg 2%
Sodium648mg 28%
Carbs30g 11%
Net carbs28g
Fiber3g 9%
Sugar10g
Protein10g
Calcium102mg 10%
Iron3mg 39%
Potassium332mg 7%
Vitamin D0μg 0.3%
Vitamins and Minerals
Alpha carotene20μg
Beta carotene302μg
Caffeine0mg
Choline20mg 4%
Copper0.3mg 35%
Fluoride1μg
Folate (B9)57μg 14%
Lycopene515μg
Magnesium49mg 12%
Manganese1mg 26%
Niacin2mg 14%
Pantothenic acid0.3mg 7%
Phosphorus149mg 21%
Retinol9μg
Riboflavin (B2)0.2mg 15%
Selenium16μg 29%
Theobromine0mg
Thiamine0.3mg 25%
Vitamin A IU551IU
Vitamin A35μg 4%
Vitamin B120μg 1%
Vitamin B60.1mg 6%
Vitamin C10mg 12%
Vitamin D IU1IU
Vitamin D20μg
Vitamin D30μg
Vitamin E1mg 6%
Vitamin K41μg 34%
Zinc1mg 10%
Sugars
Sugar10g
Sucrose0.1g
Glucose3g
Fructose3g
Lactose0g
Maltose0.1g
Galactose0.2g
Starch0g
Fats
Saturated fats3g 14%
Monounsaturated fats5g
Polyunsaturated fats5g
Trans fats0g
Fatty Acids
Total omega 30.4g
Total omega 63g
Alpha Linolenic Acid (ALA)0.4g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.3g
Arginine1g
Aspartic acid1g
Cystine0.2g
Glutamic acid2g
Glycine0.4g
Histidine0.2g
Hydroxyproline0g
Isoleucine0.4g
Leucine1g
Lysine1g
Methionine0.2g
Phenylalanine1g
Proline1g
Serine0.5g
Threonine0.4g
Tryptophan0.1g
Tyrosine0.4g
Valine0.5g

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