Healthy Veggie Hamburger with Tofu

Tofu no Healthy Veggie Hamburger

  • By
    Anna Tanaka
  • Time
    35 minutes
Healthy Veggie Hamburger with Tofu

You don’t have to be a vegetarian to enjoy this super tasty tofu hamburger. It’s packed with flavor and low in calories - so it’s perfect if you're keeping an eye on your diet.

The Japanese hamburger steak, or ‘hambāgu’ and ‘hambāgu steak’ as it’s known in Japan, is often made from ground meat or a combination of ground meat and tofu. This version skips the meat completely, without sacrificing any of the essential juiciness!

Grab Any Tofu You can Find!
Some recipes call for Japanese tofu, but this can sometimes be difficult to find and is often a touch pricey. So feel free to use any store-bought firm tofu with this recipe. Also, this hamburger still tastes fantastic when cold, so be sure to make double the servings so you can pop some in your bento (lunchbox) the next day!

The Teriyaki Glaze Makes All the Difference
The combination of spring onions, ginger and garlic really gives a fresh, zingy flavour to this hamburger. Couple that with crunchy cabbage and a sweet and salty teriyaki glaze and you've got yourself a scrumptious burger that’s packed full of fiber.

To enjoy this in an authentically Japanese way, sideline the bun and serve it with rice instead.

Nutrition per Serving
  • Calories
    376
  • Sodium
    3050mg
  • Fat
    19.5g
  • Protein
    24.2g
  • Carbs
    30g
  • Fiber
    5.6g
  • Cholesterol
    95mg

Ingredients

Servings
-
2
+
Imperial
  • 14.1  oz Hard tofu (available in Europe)
  • 8.8  oz Cabbage
  • 0.7  oz Finely chopped spring onion
  • 0.35  oz Grated ginger
  • 0.02  oz Grated garlic
    • A
    • Egg
    • tbsp Breadcrumbs
    • tbsp Soy sauce
    • tbsp Sesame oil
    • tsp Miso
    • tsp Sugar
    • B
    • tbsp Soy sauce
    • 1.5  tbsp Sugar

Instructions

Step 1

Cut the cabbage into strips. Rub a half teaspoon of salt (not in the ingredients) into the cabbage and let it sit for about 10 minutes.
Squeeze out any water that comes out of the cabbage.

Step 2

Blend the tofu in a food processor until it forms a smooth paste.

Healthy Veggie Hamburger with Tofu

Step 3

Add stirred tofu, cabbage and ingredients (A) to a bowl and knead well.Shape into a circle about a size smaller than the palm of your hand.

Healthy Veggie Hamburger with Tofu

Step 4

Heat sesame oil in a frying pan and cook the veggie burger. When one side is browned, carefully turn it over and cook the other side. Remove once cooked.

Step 5

Wipe off the oil with kitchen paper.
Add ingredients (B) and bring to a boil. When the sauce has thickened, put the burgers back in and cover in the sauce.

Tips

  • Blend the tofu in a food processor to make a smooth paste.
  • Boil the teriyaki sauce once to thicken it and then add the burgers and cover in the sauce.
  • If you exclude the egg and bread crumbs, this mix can be used as stuffing for veggie dumplings.
  • The hard tofu sold in Europe does not need to be drained. If you are making this with Japanese cotton (momen) tofu, drain the water.
Cooking Expert, Chef

Anna is a cooking expert, dietary life advisor, medicinal herbs coordinator and sweets concierge. She makes use of her experience of working for an agricultural food manufacturer, living in Germany, and traveling around Europe to experience the food culture of each country in creating her recipes. She is known for sharing her ideas on recipes that make both body and mind happy. Her motto is "Make cooking fun and the dining table bright ♪".