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

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)

NutrientValue%DV
Calories160
Fats5g 7%
Saturated fats1g 6%
Trans fats0g
Cholesterol0mg 0%
Sodium273mg 12%
Carbs21g 8%
Net carbs18g
Fiber3g 11%
Sugar4g
Protein9g
Calcium254mg 25%
Iron3mg 44%
Potassium365mg 8%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene3376μg
Caffeine0mg
Choline32mg 6%
Copper0.2mg 26%
Fluoride0.1μg
Folate (B9)111μg 28%
Lycopene0μg
Magnesium69mg 16%
Manganese1mg 39%
Niacin2mg 10%
Pantothenic acid0.2mg 5%
Phosphorus171mg 24%
Retinol41μg
Riboflavin (B2)0.3mg 20%
Selenium12μg 22%
Theobromine0mg
Thiamine0.2mg 16%
Vitamin A IU5776IU
Vitamin A323μg 36%
Vitamin B120.1μg 4%
Vitamin B60.2mg 15%
Vitamin C6mg 6%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E2mg 11%
Vitamin K202μg 168%
Zinc1mg 10%
Sugars
Sugar4g
Sucrose0.2g
Glucose0.4g
Fructose0.3g
Lactose0g
Maltose0.2g
Galactose0g
Starch12g
Fats
Saturated fats1g 6%
Monounsaturated fats2g
Polyunsaturated fats2g
Trans fats0g
Fatty Acids
Total omega 30.1g
Total omega 61g
Alpha Linolenic Acid (ALA)0.1g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.4g
Arginine1g
Aspartic acid1g
Cystine0.1g
Glutamic acid2g
Glycine0.4g
Histidine0.2g
Hydroxyproline0g
Isoleucine0.4g
Leucine1g
Lysine0.5g
Methionine0.1g
Phenylalanine0.5g
Proline1g
Serine0.5g
Threonine0.4g
Tryptophan0.1g
Tyrosine0.4g
Valine0.5g

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