Tofu Spinach Burgers

Tofu Spinach Burgers
Fat 28% Carbs 49% Protein 22%
Percent Calories

1 burger of tofu spinach burgers contains 160 Calories. The macronutrient breakdown is 49% carbs, 28% fat, and 22% protein. This is a good source of protein (17% of your Daily Value), potassium (8% of your Daily Value), and calcium (25% of your Daily Value).

Makes
6 burger
Prep Time
10 minutes
Cook Time
10 minutes

Ingredients

  • Spinach

    Frozen, chopped or leaf, unprepared

    1 package (10 oz) or 284g

  • Tofu

    Firm, prepared with calcium sulfate and magnesium chloride (nigari)

    1 block or 324g

  • Saltines

    Crackers, (includes oyster, soda, soup)

    1 ½ cup, crushed or 105g

  • Onions

    Raw

    1 small or 70g

  • Scallions

    Spring onions or scallions (includes tops and bulb), raw

    2 medium or 30g

  • Garlic

    Raw

    4 cloves, minced or 12g

  • Tarragon

    Spices, dried

    1 tsp, ground or 2g

  • Sage

    Spices, ground

    2 tsp or 1g

  • Thyme

    Spices, dried

    2 tsp, leaves or 2g

  • Mozzarella cheese substitute

    2 oz or 57g

Directions

  1. Let spinach thaw and squeeze excess moisture using a colander. If you're pressed for time, microwave for 1-2 minutes to speed it up.
  2. In a food processor bowl, combine all the ingredients except the cheese and mix until it is fully combined holds together.
  3. Form into 6 patties and fry in a pan with a dash of vegetable oil for 5 minutes on each side, until lightly brown. Alternatively, you can broil these in the oven, also 5 minutes per side (make sure you preheat).
  4. Top with the cheese during the last minute, serve and enjoy!

Nutrition Facts

For 1 burger of tofu spinach burgers (148g)

Nutrient Value %DV
Calories 160
Fats 5g 7%
Saturated fats 1g 6%
Trans fats 0g
Cholesterol 0mg 0%
Sodium 273mg 12%
Carbs 21g 8%
Net carbs 18g
Fiber 3g 11%
Sugar 4g
Protein 9g
Calcium 254mg 25%
Iron 3mg 44%
Potassium 365mg 8%
Vitamin D 0μg 0%
Vitamins and Minerals
Alpha carotene 0μg
Beta carotene 3376μg
Caffeine 0mg
Choline 32mg 6%
Copper 0.2mg 26%
Fluoride 0.1μg
Folate (B9) 111μg 28%
Lycopene 0μg
Magnesium 69mg 16%
Manganese 1mg 39%
Niacin 2mg 10%
Pantothenic acid 0.2mg 5%
Phosphorus 171mg 24%
Retinol 41μg
Riboflavin (B2) 0.3mg 20%
Selenium 12μg 22%
Theobromine 0mg
Thiamine 0.2mg 16%
Vitamin A IU 5776IU
Vitamin A 323μg 36%
Vitamin B12 0.1μg 4%
Vitamin B6 0.2mg 15%
Vitamin C 6mg 6%
Vitamin D IU 0IU
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin E 2mg 11%
Vitamin K 202μg 168%
Zinc 1mg 10%
Sugars
Sugar 4g
Sucrose 0.2g
Glucose 0.4g
Fructose 0.3g
Lactose 0g
Maltose 0.2g
Galactose 0g
Starch 12g
Fats
Saturated fats 1g 6%
Monounsaturated fats 2g
Polyunsaturated fats 2g
Trans fats 0g
Fatty Acids
Total omega 3 0.1g
Total omega 6 1g
Alpha Linolenic Acid (ALA) 0.1g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 0.4g
Arginine 1g
Aspartic acid 1g
Cystine 0.1g
Glutamic acid 2g
Glycine 0.4g
Histidine 0.2g
Hydroxyproline 0g
Isoleucine 0.4g
Leucine 1g
Lysine 0.5g
Methionine 0.1g
Phenylalanine 0.5g
Proline 1g
Serine 0.5g
Threonine 0.4g
Tryptophan 0.1g
Tyrosine 0.4g
Valine 0.5g

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