Tofu Burgers with Ginger, Chilli & Garlic

Tofu burgers make an excellent instant lunch or quick snack.


  • 200 g firm tofu prepared with calcium sulphate
  • 2 tsp peanut oil
  • 1 tsp ginger, minced
  • 1 small clove garlic, crushed
  • ½ red chilli, deseeded and finely chopped
  • 1 TBSP light soy sauce


  1. Cut the tofu into 4 slices, approximately 1 cm thick. (Each slice should cover a small burger bun.) Place the tofu on absorbent kitchen paper to mop up excess moisture.
  2. Heat 1 teaspoon of the oil in a non-stick frypan and brown the tofu slices for a few minutes, turning so both sides are golden brown. Remove and place on absorbent kitchen paper to mop up excess oil.
  3. Place the remaining teaspoon of oil in the pan and add the ginger, garlic and chilli and fry for about 10 seconds.
  4. Dilute the soy sauce with 4 tablespoons of water and pour over the ginger, garlic and chilli in the pan. You will hear a hissing sound. Keep the windows open as the chilli will release some chemicals that may make you cough.
  5. Toss the tofu slices back into the pan for 1 minute, allowing them to absorb some of the juices.
  6. Serve the burgers on a wholemeal bun with your favourite vegetables such as salad greens, sliced tomatoes, sliced beetroot and fresh onions. Drizzle the remaining sauce from the pan on top of the burgers. Makes 4 delicious burgers.

Serves 2


  • Store any unused tofu submerged in cold water in a container in the fridge. Change the water daily and the tofu will stay fresh for about a week.

Per serve: energy 538 kJ (129 Cal); protein 8 g; fat 9 g; saturated fat 1 g; cholesterol 0 mg; carbohydrate 4 g; fibre 1 g; calcium 165 mg; iron 2 mg