Tofu Vege Burgers are great for lunch or dinner. Tofu is high in protein and low in saturated fat. It is also a good source of calcium and phosphorus.

What you’ll need:

1 tbsp water
1 large onion, chopped
1 garlic clove, crushed
2 tsp tomato paste
4 tbsp wholemeal flour
½ – 1 tsp salt
3 tbsp walnuts, finely chopped
1 large carrot, grated
1 tsp curry paste or powder
2 tsp fresh coriander, chopped
225g firm tofu

Step 1
Heat water in a large frying pan. Add carrot and onion and cook for 3-4 minutes or until softened, constantly stirring. Add coriander, garlic, curry and tomato paste, and fry for another 2 minutes, continuing to stir

Step 2
Mash the tofu in a food processor and add to vegetables in the frying pan. Add the flour, walnuts and salt. Mix thoroughly until mixture starts to stick together. Remove from heat to cool

Step 3
Using wet hands, shape the mixture into burger patties

Step 4
Oil a baking tray and place burgers on the tray. Bake at 180 degrees for 20 minutes, turning after 10 minutes

Step 5
Serve in wholemeal bread buns with humus and salads of choice, and of course, enjoy!