Cajun tofu lunch burger

Want more simple and delicious recipes?

Download our FREE Quick & Easy ebook now!

Download Now

(0)
Lunch & Light Meals
1 peopleServes
1
Prep   10 min
Cook   10 min
  • Firm tofu, 100 g
  • Mushrooms, 50 g, thickly sliced
  • Olive oil spray, 2 spray(s)
  • Cajun seasoning, 1 teaspoon(s)
  • Mixed grain bread roll, 1 roll(s), split
  • Mayonnaise, reduced-fat, 1 teaspoon(s)
  • Iceberg lettuce, 2 leaf(s)
  • Carrot, ½ medium carrot(s)
  • Beetroot, canned, drained, 50 g

Method

Press the tofu between 2 pieces of paper towel to remove excess moisture. Place the tofu on a plate with mushrooms. Spray with oil. Sprinkle with Cajun spice. Turn to coat tofu and mushrooms.

Heat a small non-stick frying pan over medium-high heat. Add the tofu and mushrooms. Cook tofu for 3 minute each side until warmed through and starts to colour. Cook mushrooms 2 minutes each side until golden. Remove from the heat.

Spread the base of the roll with mayonnaise. Top with lettuce, carrot, beetroot, tofu and mushrooms. Sandwich with bread roll top. Serve.

TIP: This can be enjoyed with warm tofu or allow the tofu to cool then make the burger, wrap in plastic or baking paper and pack into lunch box for work.

Nutrition facts per serve
Makes 1 serve

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 1
Bread & Cereals2
Vegetables1.1
Fruit0
Dairy0
Healthy Fats & Oils1
Indulgences0
Calories396
Protein23.7 g
Total fat14.1 g
- Saturated fat1.9 g
Total carbohydrates37.8 g
- Total sugars10.3 g
Fibre10.7 g
Sodium923 mg

Want more simple and delicious recipes?

Download our FREE Quick & Easy ebook now!

Download Now