My Tofu Burger!

我的豆腐漢堡！

Stacked with cheese, pickles and homemade sauce, on a bed of crunchy rainbow salad.

疊加奶酪、醃菜和自制醬料，在脆脆的彩虹沙拉床上。

Tofu is great value

豆腐很值錢

Really high in calcium, protein, and low in fat.

真的是高鈣、高蛋白、低脂肪。

You wanna remove

你想去掉

about 4 tablespoons

約4湯匙

of liquid.

的液體。

Losing some of the water content ensures lovely, crispy edges when the tofu cooks.

損失部分水分，保證了豆腐煮熟後可愛的脆邊。

Add about 75g of wholemeal breadcrumbs and crack in an egg.

加入約75克全麥麵包屑，打入一個雞蛋。

We're gonna use flavouring

我們要用調料了

from an old friend.

老朋友送的。

You'll either love it or hate it.

你'要麼愛它，要麼恨它。

So I want 2 teaspoons of marmite.

所以我要兩茶匙的橘子醬。

And that's the great thing about tofu, it's a great carrier of flavour.

而這就是豆腐的好處，它是味道的絕佳載體。

You know, the marmite gives it a lovely savouriness which I like,

你知道，橘子醬讓它有一種可愛的鹹味，我喜歡。

but at the same time you can swap marmite out and put pesto in.

但同時你也可以把橘子醬換掉，放進香蒜醬。

You could use harissa instead.

你可以用Harissa代替。

Miso.

味噌。

Have fun with it, make it your own.

玩得開心，讓它成為你自己的東西。

This recipe is a good base.

這個配方是一個很好的基礎。

Once it's evenly mixed,

一旦混合均勻。

shape into 4 patties,

成4個餅的形狀。

and it's time to cook them.

和它'的時間來煮他們。

I've got an amazing tip that's gonna add loads of warm herbal flavour and more crunchy texture to my burgers.

我有一個驚人的提示，'會增加負載的溫暖的草藥味道和更多的脆皮紋理，我的漢堡。

Rosemary, when it gets fried in oil,

迷迭香，當它被油炸。

incredible things happen.

難以置信的事情發生了。

it's kind of turned into like...

它的那種變成像... ...

little crisps.

小脆片。

Lay your patties on top of the rosemary.

把你的餅放在迷迭香上。

And now it's time to knock up a vitamin packed, homemade ketchup...

現在，它'的時間敲了一個維生素包裝，自制番茄醬... ...

with no sugar.

不加糖。

We need about 8 lovely, ripe tomatoes.

我們需要8個可愛的、成熟的西紅柿。

Fresh is cool. Of course you can do this with tinned tomatoes if you want.

新鮮的就好。當然如果你願意的話，你可以用罐頭番茄來做。

But fresh, ripe tomatoes are gonna give you that kind of sunshine vibe.

但新鮮成熟的西紅柿會給你帶來那種陽光的氣息。

Chop up the tomatoes, add to the pan, and then season with salt and pepper.

將西紅柿切碎，放入鍋中，然後用鹽和胡椒粉調味。

Definitely I like a little bit of spice, so a tiny bit of chili sauce, or some dried flakes of chili here.

我肯定喜歡一點辣味，所以在這裡加一點辣椒醬，或者一些幹辣椒片。

And then what other things make that kind of ketchup work?

那還有什麼東西能讓這種番茄醬發揮作用呢？

Acidity, that kind of [clicks tongue] that sort of piquance.

酸度，那種[點擊舌頭]那種刺激感。

So red or white wine vinegar, about...a tablespoon.

所以紅醋或白酒醋，大約......一湯匙。

So we're not gonna add sugar, because I think you can get a lovely result.

所以我們'不打算加糖，因為我認為你可以得到一個可愛的結果。

A fresh result with the natural sugars that are in these tomatoes right now.

用現在這些西紅柿中的天然糖分，達到新鮮的效果。

That's why they got to be ripe.

這就是為什麼他們要成熟的原因。

Tear in some fresh basil.

撕入一些新鮮的羅勒。

And you can see this is getting thick already.

你可以看到，這已經是越來越厚了。

So what we will do, is

所以我們要做的是

as it's cooking,

因為它'的烹飪。

we'll just use a potato masher

我們就用洋芋搗碎機吧。

to break the sauce.

來打破醬。

But look at how quickly that's happening!

但看看這一切發生的速度有多快吧'!

Flip your burgers, cooking them for 3 minutes on each side.

翻轉您的漢堡，每面煮3分鐘。

So look at these, I mean they're looking really good.

所以，看看這些，我的意思是他們'看起來真的很不錯。

Great colour, crispy, soft, and sort of nice in the middle.

色澤好，酥脆，柔軟，中間有點好。

Kind of quite excited about that.

還挺興奮的。

Next, classic burger territory.

接下來，就是經典的漢堡領域。

Cheese.

芝士。

To add calcium, but also, I want to keep it light on calories.

為了增加鈣質，但同時，我也想保持輕熱量。

50 grams is all we need.

50克就夠了

So, to complete this meal, we want to do a hybrid of a slaw cum salad cum kind of shred vibe going on.

所以，為了完成這頓飯，我們想做一個混合型的沙拉兼沙拉兼那種絲的氛圍去。

Eating a wide range of colours will provide a spectrum of super food nutrients.

吃各種顏色的食物，可以提供一系列的超級食物營養。

So I'm using all sorts of crunchy veg.

所以我'用各種脆皮蔬菜。

Sliced.

切片。

Chopped.

斬。

Ribboned.

帶狀的。

And for some real retro fun,

而對於一些真正的復古樂趣。

crinkle-cut.

皺紋切割。

Reminds me of an 80's perm.

讓我想起了80'的燙髮。

I don't know why.

我不知道為什麼。

And once we've done that, let's just get in there,

而一旦我們'做了，讓'就在那裡。

mix it up,

混合起來。

and kinda let it...just all look gorgeous.

還挺讓它......只是都看起來很美。

Let's just create a massive bed

讓我們創造一個巨大的床。

of goodness and colour.

的美好和色彩。

Next, a dressing for my salad.

接下來，是我的沙拉的調料。

Plain light yogurt.

普通的清淡酸奶。

Good for your digestion.

對你的消化系統有好處。

A handful of basil,

一把羅勒。

dijon mustard,

說芥末。

and a splash of white wine vinegar.

和一抹白酒醋。

You want that twang in there.

你想在那裡的扭曲。

Some salt, just a little bit.

一些鹽，只是一點點。

And chili. About half a chili.

還有辣椒。大約半個辣椒。

Just to give it a little rumble of spice.

只是為了給它一點轟隆隆的辣味。

Whizz it up until smooth,

攪拌至光滑。

and drizzle it all over your rainbow salad.

然後把它灑在你的彩虹沙拉上。

Time to build your brilliant burgers.

是時候打造你的輝煌漢堡了。

I'm using wholemeal buns.

我用的是全麥麵包。

On average, double the fibre of white.

平均是白色纖維的兩倍。

Covered in that tangy, tomato sauce,

覆蓋在那香濃的番茄醬中。

with your cheesy tofu patty resting on top.

芝士豆腐餅放在上面。

And no burger is complete

沒有一個漢堡是完整的

without pickles.

沒有泡菜。

Just two, or three.

只是兩個，或者三個。

And then, the lid.

然後，蓋子。

So look, there you go.

所以，你看，你去那裡。

Really healthy, totally balanced.

真的很健康，完全平衡。

We've got all of those elements.

我們'已經具備了所有這些要素。

We've got carbohydrates, protein, fruit, veg, and dairy.

我們'有碳水化合物，蛋白質，水果，蔬菜和乳製品。

Tomato sauce is delicious.

番茄醬很好吃。

Texture in there, it's soft on the inside, crispy on the outside.

質感在那裡，它'裡面軟，外面脆。

That, my friend, with the salad, unbelievable.

我的朋友，這和沙拉一起，令人難以置信。

Something a little bit different.

有點不同的東西。

Really delicious.

真的很好吃。

And quite messy.

而且很亂。

I like it.

我喜歡它。