Tofu Burger_8074

Tofu Burgers

Servings: 2 people
Carbohydrate Serves: 3 per person
(1 carbohydrate serve = 15 grams of total carbohydrate)

I’ve been hearing more and more people talk about ‘Meat-free Mondays’ (or a dedicated night off eating meat). But if you’re not used to meat-free cooking it can be a challenge. This is a great introduction into the world of meat-free. Next time you’re at the supermarket and you see those creamy blocks of tofu staring blankly at you, grab one. As long as you have some low GI bread, salady items and cheese in your fridge you’re on your way. (Main carbohydrate containing ingredients are listed in bold.)


  • 350g/ 11 ounces firm tofu, sliced into 4 thick tofu ‘steaks’ (2 per person)
  • 2 low GI seed rolls or 4 slices low GI seed or multigrain bread
  • 2 tablespoons light (shiro) miso paste
  • 2 teaspoons peanut butter
  • 1 tablespoon tamari or salt-reduced soy sauce
  • 1 large tomato, sliced
  • 40g/ 1.4 ounces reduced fat cheese, sliced
  • 4 large gherkins, sliced thinly, lengthways
  • ½ red capsicum, washed, sliced thinly
  • ½ red onion, sliced thinly (or substitute with a tablespoon of my caramelised onion)
  • ½ bunch fresh coriander, stems removed
  • Salad leaves

The easiest way to serve this is to let everyone build their own burger. Prepare all ingredients and arrange on a large serving platter or in indiviual bowls on the table.

Miso sauce
Combine miso paste, peanut butter and tamari in a bowl and mix thoroughly. (Add a little warm water if it needs to be smoother.) Either pre-spread bread/ rolls or provide as a condiment.

Heat a non-stick or lightly oiled frypan over medium heat. Place tofu steaks in pan and cook each side for 2 – 3 minutes until golden. Serve and build burgers.

Post GDM-suggestion: Mix a few tablespoons of mayonnaise with a drizzle of honey and ¼ teaspoon ground cumin for a lovely mayo that pairs well with the miso sauce. Add some slices of avocado or mash up avodcado with lime or lemon juice. And if you can find it – swap the regular cheese with some slices of gouda with cumin seeds.

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I’m Lisa Taylor, the mum behind GDRecipes. I created this site after having GDM myself & because I love food. I’d like to inspire, motivate & support you to cook & eat well during your pregnancy with GDM & beyond. Come read my story. My kitchen is your kitchen. ... Read more

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