Healthy Meatless Okara Tofu Hamburgers

Healthy Meatless Okara Tofu Hamburgers

These are healthy yet hearty, and really nutritious too. Great for health-conscious eaters and dieters.

Ingredients: five 7 cm diameter burgers

Silken tofu
150 g
Okara powder
30 g
※Dashi stock granules
1/2 teaspoon
1/2 teaspoon
※Hijiki dried seaweed
5 g
2 cm
※Boiled edamame (in their pods)
40 g
※Soy milk (milk or water)
1 tablespoon
3 tablespoons
1 1/2 tablespoons
1 1/2 tablespoons
1 1/2 tablespoons
*Usukuchi soy sauce
1 1/2 tablespoons
1 1/2 tablespoons
1 teaspoon
1 tablespoon


1. Finely chop the carrot and onion. Place the onion on a heatproof dish, cover with plastic wrap and microwave for 2 minutes at 600 W. Rehydrate the hijiki seaweed by soaking it in water.
2. Combine the tofu and okara powder, and mix well.
3. Add the ※ ingredients to the Step 2 bowl, and mix well with your hands.
4. Form the mixture into 7 cm diameter patties. You can vary the size and shape to your preference.
5. Put a little vegetable oil (not listed) in a frying pan and heat. Put in the Step 4 patties, and cook over medium heat until browned.
6. Turn the patties over, lower the heat a little and cover with a lid. Steam-cook until cooked through. Transfer to serving plates.
7. Make the sauce. Put the * ingredients in a pan and bring to a boil. Add the combined ☆ ingredients and mix rapidly to thicken the sauce.
8. When the sauce is no longer floury, take it off the heat, pour over the burgers and serve.

Story Behind this Recipe

I try to make nutritious dishes and balanced meals so my family stays healthy.