Sunflower Veggie Tofu Burgers

Meet your new favorite plant-based comfort food: Sunflower Veggie Tofu Burgers! Bursting with wholesome ingredients, these hearty patties combine protein-packed tofu, nutty toasted sunflower seeds, and fresh grated veggies like carrot and zucchini for a flavorful bite that's both nutritious and satisfying. Bound together with a flaxseed egg and seasoned with bold spices like cumin and paprika, these burgers achieve the perfect balance of texture and taste. Whether pan-seared or grilled, they cook up golden and crisp on the outside while staying tender on the inside. Serve them on toasted buns with crisp lettuce, juicy tomato slices, and your favorite condiments for a delicious vegan meal in just 35 minutes. Perfect for weeknights, BBQs, or meal prep, these tofu veggie burgers are a must-try for plant-based eaters and burger enthusiasts alike!

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 14 oz Firm tofu
• 0.5 cup Raw sunflower seeds
• 1 large Carrot
• 1 medium Zucchini
• 1 small Red onion
• 2 Garlic cloves
• 2 tbsp Ground flaxseed
• 5 tbsp Water
• 0.75 cup Breadcrumbs (panko or gluten-free)
• 2 tbsp Soy sauce
• 1 tsp Cumin powder
• 1 tsp Paprika
• 0.5 tsp Salt
• 0.25 tsp Black pepper
• 2 tbsp Olive oil
• 4 Burger buns
• 4 Lettuce leaves
• 4 slices Sliced tomato
• 0 Condiments of choice (vegan mayo, mustard, ketchup)

Directions

Step 1

Press the tofu to remove excess moisture. Wrap it in a clean kitchen towel or paper towel, and place a heavy object, like a skillet, on top for 10 minutes.

Step 2

Prepare a flax egg by combining the ground flaxseed and water in a small bowl. Let it sit for 5 minutes until it forms a gel-like consistency.

Step 3

Grate the carrot and zucchini using a box grater. Finely chop the red onion and mince the garlic cloves.

Step 4

In a dry skillet over medium heat, toast the sunflower seeds for 2-3 minutes until lightly golden and aromatic. Let them cool slightly.

Step 5

Crumble the pressed tofu into a large mixing bowl. Add the grated vegetables, onion, garlic, toasted sunflower seeds, and flax egg.

Step 6

Sprinkle in the breadcrumbs, soy sauce, cumin, paprika, salt, and black pepper. Mix thoroughly using your hands or a wooden spoon until the mixture holds together when pressed.

Step 7

Divide the mixture into 4 equal portions and shape each into a patty about 3/4 inch thick. If the mixture feels too dry, add a tablespoon of water; if too wet, add a bit more breadcrumbs.

Step 8

Heat olive oil in a large skillet or grill pan over medium heat. Cook the patties for 4-5 minutes per side, until golden brown and crisp on the outside.

Step 9

Toast the burger buns lightly in the same skillet or on the grill for extra flavor.

Step 10

Assemble the burgers by placing a lettuce leaf on the bottom bun, followed by a tofu patty, a slice of tomato, and your favorite condiments. Add the top bun and serve immediately.

Nutrition Facts

Serving size	(545.9g)

Amount per serving	% Daily Value*
Calories	1367.4

Total Fat 51.9g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2648.8mg	0%
Total Carbohydrate 185.6g	0%
Dietary Fiber 20.3g	0%
Total Sugars 23.1g
Protein 39.1g	0%

Vitamin D 0IU	0%
Calcium 307.0mg	0%
Iron 11.2mg	0%
Potassium 1154.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.2%

Protein: 11.5%

Carbs: 54.4%