Protein Packed Burger

Ingredients

350g firm silken tofu
1 large free-range egg
75g wholemeal breadcrumbs
2 heaped tsp Marmite
8 ripe tomatoes
1 tbsp red wine vinegar
2 sprigs of fresh basil
4 soft wholemeal buns
400g mixed seasonal salad veg, such as cucumber, red cabbage, apples, cress, baby spinach
olive oil
2 sprigs of fresh rosemary
50g cheddar cheese
50g gherkins

Creamy basil dressing
4 sprigs of fresh basil
4 tbsp natural yoghurt
1 tbsp white wine vinegar
1 tsp Dijon mustard
1 fresh red chilli
Serves: 4

Method

Wrap the tofu in a clean tea towel, then squeeze and wring it out to remove the excess liquid.

Place the tofu in a bowl, scraping it off the tea towel. Crack in the egg, then add the breadcrumbs and Marmite.

Mix and scrunch together really well with clean hands, then shape into 4 even-sized patties that’ll fit nicely in your buns once cooked.

Roughly chop the tomatoes and put into a dry non-stick frying pan on a high heat with a pinch of black pepper, a splash of water and the vinegar.

Squash the tomatoes with a potato masher, cook for 10 to 15 minutes, or until thick and delicious, then tear in the basil leaves and season to perfection.

Meanwhile, finely slice or prep all the salad veg. Next, pick the basil leaves into a blender and blitz with all the other dressing ingredients and a pinch of salt and pepper until super-smooth.

Place 2 teaspoons of oil in a large non-stick frying pan on a medium heat. Pick the rosemary leaves into the pan in four piles, place the patties on top and cook for 3 minutes on each side, or until golden.

Slice or grate the cheese, place on the patties, reduce the heat to low, then cover and leave to melt for 3 to 4 minutes. Spread the tomato sauce into the buns, then sandwich the cheesy burgers and sliced gherkins inside. Toss the salad with half the dressing (save the rest for another day), serve alongside the burgers and enjoy.

Everyday Super Food by Jamie Oliver is published by Jamie Oliver Enterprises Limited (2015 Everyday Super Food) Photographer: Jamie Oliver

Source: http://www.bodyandsoul.com.au/nutrition/healthy+recipes/jamie+olivers+mega+veggie+burger,41301