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300g firm tofu
1 clove garlic, crushed
1 tablespoon chilli sauce
1 tablespoon reduced-salt soy sauce
2 tablespoons peanut butter
6 spring onions, chopped
1/2 cup instant oats
1 tablespoon fresh parsley or coriander, chopped

freshly ground or cracked black pepper, to taste
olive or canola oil spray

To serve

8 wholemeal rolls
4 lettuce leaves, shredded
2 tomatoes, sliced
1/2 cucumber, sliced


Mash tofu with garlic and sauces, then mix in remaining ingredients. Season well with pepper and shape into 8 patties. Lightly spray a hot pan or grill with oil and cook for 2 minutes on each side. Serve on a roll with lettuce, tomato and cucumber. Makes 8.


For quick and easy preparation, place all ingredients in a food processor and pulse until combined.

Nutrients Per Serve

Energy 1237kJ
Total Fat 8.01g
Saturated Fat 1.25g
Protein 13.50g
Carbohydrate 38.82g
Fibre 6.49g
Sodium 569.27mg
Serves 8
Preparation Time 10 minutes
Cooking Time 4 minutes
This recipe has been sourced from the Healthy Kids website.
Please visit www.healthykids.nsw.gov.au for more healthy kid-friendly recipes.
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