Low Calorie and Inexpensive Tofu Burgers

Low Calorie and Inexpensive Tofu Burgers

Healthy burger with added tofu. This is a family favorite. I like burgers that are made with meat only, but I like tofu burgers too since they are healthy. This dish is low in calories and inexpensive too, so they make my body as well as my wallet happy.

Ingredients: 6

1 block
Ground meat
Salt and pepper
To taste
To taste
☆ Tomato ketchup
2 tablespoons
☆ Japanese-style Worcestershire Sauce
3 tablespoons


1. Place the tofu on a large plate. Press the tofu gently and put another plate on top. Cook in the microwave.
2. After cooking in the microwave this much water comes out from the tofu.
3. Drain away the water completely. ( Press the plate on top and tilt the plate under the tofu to squeeze out the water).
4. Chop the onion. Put the onion, ground meat, egg, drained tofu, salt, pepper and nutmeg in a bowl. Mix well by hand.
5. Shape the mixture into round patties in your desired size. Gently flatten the patties and make a small dent in the centre. Place the patties in a frying pan over a high heat ( if you have IH cook at level 5). Pan-fry until the bottom side is golden brown, then turn over. In this photo I made regular sized burgers for myself and mini burgers for a bento lunch as well as for my child.
6. Reduce the heat to medium and cover the pan with a lid. Fry for about 10 minutes to cook through. (We have an IH range so I cooked them at level 3.)
7. I use the cooking juice after frying to make the sauce. Add ketchup and Japanese-style Worcestershire sauce to the frying pan. Simmer and stir over a medium heat. When it starts to bubble turn off the heat.
8. Place the burgers on serving dishes and pour over the sauce to serve.

Story Behind this Recipe

The benefits of adding tofu are: ① it's low in calories; ② it's cheap to make and ③ kids who don't like tofu eat this burger without noticing (my little one hates tofu so much that when he sees any visible tofu he almost throws up.)