Diabetic Cooking

Wild Mushroom Tofu Burgers



  • 3 teaspoons olive oil, divided
  • 1 package (8 ounces) cremini mushrooms, roughly chopped
  • 1/2 medium onion, roughly chopped
  • 1 clove garlic, minced
  • 7 ounces extra-firm lite tofu, crumbled and frozen
  • 1 cup old-fashioned oats
  • 1/3 cup finely chopped walnuts
  • 1 egg
  • 1/2 teaspoon salt
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon dried thyme
  • 6 light multigrain English muffins, split and toasted
  • Lettuce, tomato, and red onion slices (optional)
  • Cucumber spears (optional)


Heat 1 teaspoon oil in large nonstick skillet over medium heat. Add mushrooms, onion, and garlic; cook and stir 10 minutes or until mushrooms have released most of their juices. Remove from heat; cool slightly.

Combine mushroom mixture, tofu, oats, walnuts, egg, salt, onion powder, and thyme in food processor or blender; process until combined. (Some tofu pieces may remain). Shape mixture into 6 (1/3-cup) patties.

Heat 1 teaspoon oil in same skillet over medium-low heat. Working in batches, cook patties 5 minutes per side. Repeat with remaining oil and patties.

Serve burgers on English muffins with lettuce, tomato, and onion, if desired. Garnish with cucumber spears.

Yield: 6 servings.

Nutrition Facts Per Serving:
Calories: 254 calories, Carbohydrates: 37 g, Protein: 13 g, Fat: 10 g, Saturated Fat: 1 g, Cholesterol: 31 mg, Sodium: 469 mg, Fiber: 9 g

Exchanges per serving: 2 1/2 bread/starch, 1 fat, 1 meat.

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