Tofu burger - Tofu patties recipe

TOFU PATTIES: A delicious vegan dinner choice

Last updated: March 26th, 2019

There are a multitude of health benefits that can be derived from eating a vegetarian or vegan diet. Vegetarians and vegans avoid the toxins found in animal-based foods that often exacerbate health issues, so many experience a reduction in the amount of colds and migraines they get, and those suffering from medical conditions such as asthma and arthritis experience a reduction in symptoms. The same goes for those suffering from skin conditions such as acne. In fact, some vegetarians and vegans find that these problems are eliminated from their lives altogether.

Eating vegetarian- or vegan-style also reduces a person’s risk of contracting some of the most serious, life-threatening diseases out there, such as heart disease, Type II diabetes and some cancers. If weight needs to be lost for any reason, a vegetarian or vegan diet will help a person shed excess pounds.

Another condition that a plant-based diet can also lessen the symptoms of is Inflammatory Bowel Disease, of which Crohn’s disease and colitis are two types. The recipe below is an excellent choice for IBD sufferers, since they normally must follow a low-fibre die, and tofu contains less fibre than most forms of meat. Some who are afflicted with the disease also develop calcium and sodium deficiencies, and these minerals can be gleaned from the tofu and the soy sauce used in this recipe, respectively. However, anyone, regardless of their current health status, can reap nutritional benefits from these tofu patties, since they’re high in protein and have a fairly low calorie count per serving (see the nutritional chart below for specific figures). As a frame of reference, standard hamburger patties contain approximately 250 calories each.

Tofu Patties

This is a great way to prepare tofu. For children, make mini patties.

  • Preheat oven to 325°F (160°C)
  •  9-inch (23 cm) square baking pan, lightly greased
    • 10 oz (300 g) firm tofu, mashed
    • 3/4 cup (175 mL) quick-cooking rolled oats
    • 2 tbsp (30 mL) soy sauce
    • 1/2 tsp (2 mL) dried basil
    • 1/2 tsp (2 mL) dried oregano
    • 1/2 tsp (2 mL) garlic powder
    • 1/2 tsp (2 mL) onion powder
    • Salt and freshly ground black pepper

1. In a medium bowl, combine tofu, oats, soy sauce, basil, oregano, garlic powder, onion powder, and salt and pepper to taste. Knead for a few minutes. Shape into 1-inch (2.5 cm) thick patties and place in prepared pan.

2. Bake in preheated oven for 20 to 25 minutes or until lightly browned.

Makes 6 servings

  • Vegan choice
  • Lower-calorie choice
  • Lower-fibre choice
  • Higher-protein choice
  • Lactose-free choice
  • Source of sodium

Tip: 

Look for tofu made with calcium. Look for “calcium sulfate” or “calcium chloride” in the ingredients list to make sure the tofu you’re buying is a source of calcium.

Nutrients Per Serving

Calories 83
Fat 3g
Fiber 2g
Protein 6g
Carbohydrate 10g

Deciding whether to shift to a vegan diet? Check out these infographics: GOING VEGAN: Eat a healthier diet, lessen your environmental impact and save money>>

[su_panel background=”#f2f2f2″ color=”#000000″ border=”0px none #ffffff” shadow=”0px 0px 0px #ffffff”]Dr. A. Hillary Steinhart, M.D., M.Sc., FRCP(C), is head of the Combined Division of Gastroenterology for Mount Sinai Hospital and the University Health Network in Toronto. He is also an associate professor in the Department of Medicine at the University of Toronto.

Julie Cepo, B.Sc., B.A.Sc., RD, is the inpatient clinical dietitian for the gastrointestinal program at Mount Sinai Hospital. She specializes in parenteral and enteral nutrition support, as well as in perioperative diet education.

Courtesy of Crohn’s & Colitis Diet Guide, Second Edition by Dr. Hillary Steinhart & Julie Cepo 2014 © www.robertrose.ca. Reprinted with publisher permission.

image: Lance Catedral (Creative Commons BY-ND)