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Super-healthy tofu burger

Michele Borboa, MS is a freelance writer and editor specializing in health, fitness, food, lifestyle, and pets. Michele is a health and wellness expert, personal chef, cookbook author, and pet-lover based in Bozeman, Montana. She is also...

Marinated tofu burger on the grill

Substitute that meat for marinated tofu for an easy substitute on the grill.

Marinated tofu burger on the grill

A plain tofu slab in a bun with some lettuce is far from tantalizing, but a marinated and sautéed slice of tofu tucked in a generously seeded whole-grain bun with a flavorful sauce is just what you need when the craving for a burger arises.

Super-healthy tofu burger recipe

Yields 4


  • 1 (12 ounce) piece of tofu, pressed and drained
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 1 clove garlic, very finely minced
  • 1 tablespoons rosemary, minced
  • 1 tablespoon maple syrup
  • Salt and freshly ground black pepper to taste
  • 1 cup red and green cabbage, shredded
  • 3-4 tablespoons your favorite BBQ sauce or ketchup
  • 2 seeded whole-grain buns, split and toasted


  1. Split the tofu in half lengthwise, and continue to press to remove liquid.
  2. In a shallow dish, whisk together oil, vinegar, garlic, rosemary and maple syrup. Season with salt and pepper.
  3. Place the tofu in the marinade and refrigerate for at least 2 hours.
  4. Over medium heat, heat a grill or grill pan and spray with cooking spray.
  5. Lift the tofu out of the marinade, letting excess marinade drip off. Place on the grill or in the pan and cook for 3 minutes each side or until lightly browned.
  6. Meanwhile, toss cabbage with 1 tablespoon or so of the marinade.
  7. Fill the whole-grain bun with tofu, cabbage and sauce. Serve immediately.

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