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Oishi Book

Easy, Quick, and Tasty Asian Recipes

Dinner, Recipes, Salad, Vegetarian · 02/21/2022

Healthy Tofu Hambagu (豆腐ハンバーグ)

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Looking for a healthy meal for your lunch or dinner? Japanese healthy ingredients, tofu, is a great ingredient to make so many great meals! Tofu Hambagu is one of them and made from some simple ingredients. If you are vegetarian, on a diet, or feeling healthy, this is a really good recipe!

 

How to cook tofu hambagu

 

If you are looking for a healthy and delicious meal, this tofu Hambagu is a great recipe! Hambagu usually uses meat but this tofu Hambagu recipe completely replaces meat with tofu.

 

What is Tofu?

Tofu is known as one of the best superfood. It includes high protein, low calories, and gluten free. Tofu is eaten not only Japan, but also many Asia. Because tofu is loved and eaten in so many places, there are tons of tofu recipes (or recipes that include tofu) exist.  Tofu is made from soybeans (大豆), water, and nigari (にがり). It has simple ingredients.

The characters of Tofu is 豆腐 and the pronounce is the same as English. The meaning of 豆腐 is “bean(豆)” and “ferment(腐)”, but there is no fermenting process involved. Then, why the Japanese writing character use 腐? It’s because there is another meaning as well. The other meaning of 腐 is “soft and bouncy mass”. This character, 腐, is used in negative way so some producers replace with 府 or 富 (wealth, fortune).

 

Where can I find tofu?

When It used to be there are so many tofu stores in Japan. It’s like 3 feet small store that only has counter where you can order only tofu. When you wanted tofu, you usually go there instead of grocery stores. Nowadays, there are tons of tofu only stores closed and people go to grocery stores to buy it. I hope some areas still have tofu only stores because it is one of beautiful parts of Japan.

Anyway, In the states, if you go to local grocery stores, vegetable section has tofu usually. I think any grocery stores have some types of tofu so you can pick any tofu you want.

 

Which tofu is the best for this recipe?

Tofu has some level of hardness and softness. So you should buy tofu depending on recipes or how you want. In this recipe, I recommend you use firm tofu.

 

Some similar recipes

Here are some similar recipes that you can enjoy!

  • Classic Japanese Hambagu
  • Tomato and Miso Stewed Hambagu
  • Loco Moco

 

CHECK We have Instagram and Pinterest too. Please stay connected and let us know how you are satisfied with our recipe!

 

Healthy tofu hambagu

Tofu Hambagu

Yuka
Looking for a healthy meal for your lunch or dinner? Japanese healthy ingredients, tofu, is a great ingredient to make so many great meals! Tofu Hambagu is one of them and made from some simple ingredients. If you are vegetarian, on a diet, or feeling healthy, this is a really good recipe!
5 from 4 votes
Print Recipe Pin Recipe
Cook Time 15 mins
Sauce 10 mins
Total Time 25 mins
Course Main Course
Cuisine Japanese
Servings 4 people
Calories 195.82 kcal

Ingredients
  

Hambagu

  • 1 pack firm tofu
  • 1/4 large onion 55-65g
  • 1 cup panko
  • 1 large egg
  • 1/2 Tablespoon miso
  • 1/2 Tablespoon Japanese mayonnaise
  • 1/3 teapoon freshly ground black pepper
  • 1/3 teapoon salt
  • 20 g spinach
  • 30 g carrot

Sauce

  • 4 mushrooms Any mushrooms you want! I used white button.
  • 200 ml water
  • 1 teapoon dashi powder
  • 1 Tablespoon soy sauce
  • 1 Tablespoon mirin
  • 2 teapoon katakuriko or corn starch
  • 2 teapoon water
  • shimeji mushrooms If you can buy, adding shimeji mushrooms is good.

Instructions
 

Let's cook Hambagu

  • Dice the onion finely.
  • In a small bowl, add diced onion and cover the bowl with plastic wrap. Microwave for 1 minute 30 seconds.
  • Dice the carrot and finely mince the spinach.
  • Open the tofu pack and discard the water. Pat the tofu with a paper towel to get rid of excess water.*1
  • In a medium bowl, add tofu, onion, spinach, carrot, panko, egg, miso, mayonnaise, salt, and black pepper and mix well.
  • Divide the mixture into 4 or 6 portions.
  • Shape the Patties 0.8 inch (2cm) thick .
  • Heat 1 tbsp oil in a frying pan over medium-high heat and place the patties in the pan. Cook until one side gets brown (about 5 minutes).
  • Turn the patties over and cook the other side until it is brown.
  • Move the Hambagu to a plate. We will use the pan to make our sauce.

Let's cook sauce

  • Cut the mushrooms into thin slices.
  • In the pan, add cut mushrooms, dashi powder, 200ml water, soy sauce and mirin. Cook until boiling.
  • After boiling, turn the heat to low.
  • In a small bowl, add katakuriko (or corn starch) and 2 tsp water. Mix them up until katakuriko is dissolved.
  • Add katakuriko in the pan and stir well.
  • Add on top of the Hambagu. This sauce adds a really great flavor!

Notes

*1 Please dry well. If there is too much water, the hambagu won't keep its shape.

Nutrition

Calories: 195.82kcal | Carbohydrates: 18.66g | Protein: 15.76g | Fat: 6.42g | Sodium: 626.39mg | Fiber: 2.25g | Sugar: 3.19g
Author Yuka
Keyword tofu
Course Main Course
Did you make this recipe?We would like to see what you cook! Tag @oishibook on Instagram hashtag it #oishibook

Posted In: Dinner, Recipes, Salad, Vegetarian · Tagged: healthy, Less than 30 minutes, Main

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Comments

  1. Louise says

    03/13/2022 at 16:54

    5 stars
    Omg this is a great recipe. I was looking for some healthy food and I am happy I found this!

    Reply
    • Yuka says

      03/13/2022 at 22:04

      Thank you!! Yes I love this recipe because it’s low-calorie and filling 🙂

      Reply
  2. Han says

    04/06/2022 at 22:55

    5 stars
    I liked adding the kinoko sauce on top of it! It does complete the meal!

    Reply
    • Yuka says

      04/08/2022 at 06:01

      Yes Kinoko sauce really adds so much flavor to it!!

      Reply
  3. Jo says

    05/22/2022 at 09:57

    5 stars
    Delicious! First I bought different tofu and it was too soft so I bought the firm tofu that you recommend. I want to make this again.

    Reply
    • Yuka says

      05/23/2022 at 09:14

      I am glad you made this successfully and you are happy with it:) Thank you for the comment!

      Reply
  4. Question says

    06/05/2022 at 09:58

    Is there any sauce I can use besides the mushrooms sauce?

    Reply
    • Yuka says

      06/05/2022 at 11:58

      That’s a good question and thank you for asking.
      Here are the options that I would replace with:
      1. a little bit of soy sauce
      2. ponzu sauce (if you search “Japanese Mizkan Mitsukan Ajipon” on amazon, it will show up)

      Let me know if you find your favorite sauce for it 🙂

      Reply
  5. mama J says

    07/22/2022 at 18:00

    5 stars
    Kids love this recipe. Easy recipe

    Reply
    • Yuka says

      07/22/2022 at 23:50

      Thank you! I am glad that your kids love this!!

      Reply

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