After weeks of pleasant social gatherings, which were stimulating and greatly beneficial for my mood, I confess that eating out every night has led to an overindulgence in foods rich in saturated fats and sugars! Unfortunately, after a while, my body almost rejects anything too elaborate! So, it’s finally back to the famous Monday of fit recipes, those that I love so much and that keep me healthy and fit! These burgers, for example, I prepared with this purpose, because I wanted to keep it light, even though I initially thought of making them with lentils paired with some cereal. Then, remembering that I had bought some zucchini a few days ago, I urgently needed to use them before any other ingredient, so I got to work and decided to prepare them with some other vegetable. I only had carrots and a package of tofu, perfect for my health-conscious goals, because it is free of cholesterol and rich in plant-based proteins! Many people do not know how to consume it and underestimate its potential, but for me, its versatility is so natural! I combined everything, and I must say that I baked burgers that, besides being excellent slow food, are perfect for those following a vegan diet, being free of eggs and animal-derived foods, and also for those intolerant to gluten, having added pea flour to the mixture! Delicious, I swear! Super satisfied with the final result! They will be perfect for a light and nutritious brunch or to bring as a work lunch. Try them, and then let me know.
All “vegan” recipes are free of meat and/or fish, and it’s not possible to use other foods based on animal proteins, such as eggs and cheese.
If you are looking for 100% plant-based or vegetarian alternative recipes, try these delicious and healthy ideas:
- Difficulty: Very easy
- Cost: Economical
- Rest time: 20 Minutes
- Preparation time: 30 Minutes
- Portions: 5 burgers Ø 4 inches
- Cooking methods: Electric oven
- Cuisine: Italian
- Seasonality: Spring, Summer, and Fall
Ingredients
⚠️ THIS RECIPE CONTAINS ONE OR MORE AFFILIATE LINKS. The products I recommend are the same ones I use in my recipes; purchasing them through my blog helps support me and my work, while it won’t cost you anything extra!
- 3 zucchini (medium)
- 1 carrot
- 4.4 oz tofu
- 3 tbsp pea flour (heaping)
- 3 tbsp nutritional yeast (flakes)
- 1 tsp ground ginger
- 1 tsp ground turmeric
- 1 tbsp herbs (thyme, mint, basil, and parsley)
- 0.68 fl oz extra virgin olive oil (+ as needed)
- as needed salt
- as needed pepper
Tools
- 1 Food processor
- 1 Grater
- 1 Strainer
- 1 Reusable bag
- Paper towels
- 1 Spoon
- 1 Pastry cutter
- 1 Mat
- 1 Baking tray
Steps
Wash, peel, and trim the zucchini and carrot. With the help of a food processor, finely chop them or, alternatively, grate them by hand with a coarse grater.
Salt them and let them rest in a strainer for 20′ with a filter bag as I did or a clean cloth, preferably not treated with softening products, so they lose all their excess water.
Then squeeze them well and transfer them back to the processor along with the tofu cut into chunks, after having drained it from the water it is immersed in upon purchase, then pat dry with paper towels.
Blend in bursts until you get a homogeneous mixture.
Transfer to a bowl and add all the other ingredients: pea flour, nutritional yeast flakes*, oil, ground ginger and turmeric, finely chopped herbs, a pinch of salt, and a dash of pepper, and mix until all ingredients are combined**.
Create burgers about 0.6 inches thick with the help of a pastry cutter brushed with oil on the edges***, pressing lightly with the back of a spoon directly onto a tray lined with a recyclable Teflon mat or baking paper.
A light spray of oil on top and bake in a preheated oven at 375°F for about 20′, then lower to 350°F for another 15′ until a light crust forms on the surface.
Let cool for a moment before plating, as they will still be slightly soft when hot. Once cold, serve with a fresh salad or whatever you wish.
And voila…the vegan zucchini and tofu gluten-free burgers are ready to be enjoyed!
Bon Appétit from La Cucina di FeFè!
Simply delicious
Storage
👉Vegan zucchini and tofu gluten-free burgers can be stored in the fridge in suitable refrigeration containers for about 3-4 days max.
Tips, notes, variations, and suggestions
🔵*What is nutritional yeast flakes: it’s an inactive brewer’s yeast, which has lost its ability to ferment and rise and therefore cannot be used for bread or desserts, but can be considered a dietary supplement. Its flavor is intense and is often considered similar to cheese, sharp, and creamy, often used as a condiment in vegan and vegetarian cuisine instead of cheese, giving dishes a distinct and pleasant taste. Of course, if you don’t have particular dietary needs, you can replace it with simple grated parmesan cheese.
🔵**If the mixture is too mushy, you can add 1-2 tablespoons of pea flour, otherwise, if it’s too dry, some tablespoons of hot water, adjusting the salt as needed.
🔵***For making the burgers I used a 9.5 Ø pastry cutter because I wanted them quite large and similar to meat ones, but you can also use an intermediate size like mini burgers of 8 or 7 cm and, at that point, there will be more of them, and they will cook a few minutes less; if you don’t have a suitable mold, you can easily shape them with your hands.
FAQ (Questions and Answers)
Can I use smoked or herbed tofu?
Yes, essentially any type of tofu will be fine, it will only slightly change the taste.
How can I substitute tofu in the recipe?
Despite its benefits, there are many reasons for seeking substitutes, ranging from soy intolerance to simple preference for other flavors or textures. For those not strictly following a vegan diet, there are protein-rich animal options like eggs or low-fat cheeses. In the 100% plant-based realm, excellent substitutes are tempeh, a fermented soy product, and seitan made from wheat gluten.
