Hey WBK Babes!


You ALLLL know how much I love a good burger!


So many people think that I must really miss them, now that I have transitioned to being plant based. BUT, the truth is that vegan burgers are the BEST burgers! You can enjoy them completely guilt-free knowing that they’re healthy and no cute, little animals have been sacrificed in their creation! So in today’s blog, I’m sharing with you some of the reasons why tofu burgers are amazing as well as my current favorite vegan tofu burger recipe (complete with avocado pesto!). You wouldn’t want to miss out on this one!


What is soy?

Soy products refer to foods that are derived from soy beans, which have a long history of consumption in Asian countries, but are relatively novel here in the U.S. The most common soy products you will find on your supermarket shelf include soy milk, tofu, soy-beans, soy-based meat alternatives, tempeh and miso.


What makes it healthy?

Soy products provide a complete source of protein, which is especially important for vegans as it can be challenging to find high quality protein sources that are plant-based. Soy also delivers a good hit of iron, calcium and magnesium and are low in saturated fat. In addition, many soy foods provide plenty of fibre, antioxidants and omega-3 fatty acids. Soy products also contain phytoestrogens - these plant-based chemicals act as antioxidants and can also mimic the effects of estrogen in the body.  


Including soy in your diet has been shown to reduce risk of heart attack, type 2 diabetes and osteoporosis. It has also been associated with better health outcomes later in life. There has been some controversy surrounding soy in recent years, and research has produced conflicting results. However, consuming soy products in moderation as part of a well-balanced diet is a positive choice for your health.


So if you’re vegetarian, vegan or you just want to reduce your meat intake, soy products like tofu are an ideal option. My TOFU BURGER RECIPE is rich in protein and all the other nutritional benefits that go hand in hand with tofu consumption, without the excess saturated fat and calories you would normally get when choosing a burger! Remember to pair with lots of veggies to really make this a healthy burger option!


Katya’s Tofu Burger with Avocado Pesto


For the Burger

You will need:

1 tbsp olive oil

1 medium onion

1 crushed garlic clove

8oz firm tofu

3 tbsp oats

2 tbsp chickpea flour

1-2 tbsp tamari

1 tsp paprika

1 tsp mixed herbs

½ tsp allspice


For the Pesto

You will need:

1 cup fresh basil

1 cup fresh cilantro

2 cloves garlic

¼ cup roasted, salted pistachios

1 avocado

¼ cup lemon juice

¼ cup nutritional yeast

1 tbsp water

¼ tsp salt


 

Method:

  1. For the pesto - combine ingredients in a food processor and blend until smooth.

  2. Heat the oil in a non-stick saucepan then saute the onion and garlic. Turn off the heat, add the tofu and mash the mixture until soft.

  3. Add all the other ingredients and mix thoroughly.

  4. Shape your mixture into burgers.

  5. Cook in a non-stick pan (add oil or spray if needed) until golden brown on each side.

  6. Top with spinach or lettuce, tomato, salt and pepper and my delicious avocado pesto and serve!



For more recipes like this, make sure you check out my meal plans here. I cater for all my #WBKgirls with regular & plant-based meal plans, that suit your goals. So if you are looking for some inspiration, guidance or just a helping hand, I’d love to guide you through your health and fitness journey!


If you enjoyed my tofu burger recipe, make sure you share your kitchen creations with me @Workouts_by_katya and don’t forget to use my hashtag #WBKgirls!


‘til next time!


Love,

Katya!