A fast food favourite, but not as you know it. My Tofu Burger!
一道备受欢迎的快餐，但并不是你想象的那个样子，这就是我的豆腐堡
Stacked with cheese, pickles and homemade sauce, on a bed of crunchy rainbow salad.
配上芝士、泡菜和我自制的酱汁，以及颜色丰富的生脆沙拉
Tofu is great value. Really high in calcium, protein, and low in fat.
豆腐营养价值很高，钙、蛋白质的含量较高，而且脂肪含量较少
You wanna remove about 4 tablespoons of liquid.
挤出大约四勺的水分
Losing some of the water content ensures lovely, crispy edges when the tofu cooks.
挤出一些水分，能够让豆腐边儿在烹饪的时候更漂亮，更脆
Add about 75g of wholemeal breadcrumbs and crack in an egg.
加入约75g的全麦面包的面包屑，打一个鸡蛋
We're gonna use flavouring from an old friend.
我们要用一个老朋友家的面粉
You'll either love it or hate it.
这个面粉你要么会喜欢，要么就会讨厌
So I want 2 teaspoons of marmite.
放两勺马迈脱酸酵母
And that's the great thing about tofu, it's a great carrier of flavour.
豆腐有一个非常大的好处，那就是它吸面粉的能力非常强
You know, the marmite gives it a lovely savouriness which I like,
知道吗，酵母会散发出一种迷人的酸味，我很喜欢那个味道
but at the same time you can swap marmite out and put pesto in.
但你也可以用香蒜沙司不用酵母
You could use harissa instead. Miso.
你也可以用哈里萨辣椒酱，或是味噌
Have fun with it, make it your own.
你开心就好，按照你自己的喜好做
This recipe is a good base.
这个食谱是一个很好的基础方案
Once it's evenly mixed,
食材混合均匀之后
shape into 4 patties, and it's time to cook them.
把它们分成四个小馅饼，接下来就是时候入锅了
I've got an amazing tip that's gonna add loads of warm herbal flavour
我有一个非常棒的小技巧，能够给豆腐煲增添非常浓郁而温和的香草味
and more crunchy texture to my burgers.
同时也能增加脆脆的口感
Rosemary, when it gets fried in oil, incredible things happen.
迷迭香，在油里炸过之后，神奇的事情就发生了
it's kind of turned into like...little crisps.
那时，它们就有点儿像——小薯片了
Lay your patties on top of the rosemary.
把馅饼放在迷迭香上面
And now it's time to knock up a vitamin packed, homemade ketchup...with no sugar.
现在，是时候拿出富含维生素……而且不含糖的自制番茄酱了
We need about 8 lovely, ripe tomatoes.
我们需要8个漂亮而且成熟的西红柿
Fresh is cool. Of course you can do this with tinned tomatoes if you want.
新鲜番茄当然好了，但喜欢的话你也可以用罐装西红柿
But fresh, ripe tomatoes are gonna give you that kind of sunshine vibe.
但是，新鲜的成熟西红柿能够给你给你一种阳光的感觉
Chop up the tomatoes, add to the pan, and then season with salt and pepper.
西红柿切小块，下锅，加盐和胡椒粉调味
Definitely I like a little bit of spice,
没错，我喜欢稍微带点儿辣
so a tiny bit of chili sauce, or some dried flakes of chili here.
所以可以放一点点辣椒酱，我们今天放干辣椒面
And then what other things make that kind of ketchup work?
那要做番茄酱我们还需要什么呢
Acidity, that kind of... that sort of piquance.
酸味儿，就是这种感觉……这种刺激
So red or white wine vinegar, about...a tablespoon.
那我们就放点儿红酒醋或是白酒醋，大约……一勺
So we're not gonna add sugar, because I think you can get a lovely result.
我们不用放糖，因为我觉得不放糖出来也会很好吃
A fresh result with the natural sugars that are in these tomatoes right now.
这些西红柿本身就含一定的糖，我们做出来的不仅新鲜，而且天然

That's why they got to be ripe.
这就是为什么要用成熟的西红柿的缘故
Tear in some fresh basil.
把罗勒撕成小片
And you can see this is getting thick already.
看见没，现在已经变得很稠了
So what we will do, is as it's cooking,
我们要做的，让它继续煮
we'll just use a potato masher to break the sauce.
就是我们只需要用一个土豆捣碎器把西红柿压碎就好
But look at how quickly that's happening!
看看，这个多省时间
Flip your burgers, cooking them for 3 minutes on each side.
把堡翻个面，每一面煎三分钟
So look at these, I mean they're looking really good.
你们看，相当漂亮
Great colour, crispy, soft, and sort of nice in the middle.
颜色很赞，外表酥脆，里面则又漂亮又松软
Kind of quite excited about that.
我都有点小激动了
Next, classic burger territory. Cheese.
接下来是经典的汉堡的领地了qY3Uue1&#^Yv@F89fV。芝士
To add calcium, but also, I want to keep it light on calories.
芝士不仅含钙丰富，我也是想控制这道菜的热量
50 grams is all we need.
我们只需要50g
So, to complete this meal, we want to do a hybrid of a slaw cum salad
今天这顿饭，我们要需要一个混合的蔬菜沙拉
cum kind of shred vibe going on.
需要一些切碎的东西
Eating a wide range of colours will provide a spectrum of super food nutrients.
吃五颜六色的菜能够为我们提供各种各样的营养成分
So I'm using all sorts of crunchy veg.
所以我想搭配各种各样口感生脆的蔬菜
Sliced. Chopped. Ribboned.
切片，切丝，刮长条
And for some real retro fun, crinkle-cut.
为了好玩，我们还可以切卷边
Reminds me of an 80's perm. I don't know why.
让我想起了80年代烫头发的样子，我也不知道为什么
And once we've done that, let's just get in there, mix it up,
菜切好了之后，我们把它拌一下
and kinda let it...just all look gorgeous.
让它们变得更漂亮点儿
Let's just create a massive bed of goodness and colour.
我们就来弄一个超大的充满颜色和颜色的床
Next, a dressing for my salad.
接下来，给沙拉稍微装饰一下
Plain light yogurt. Good for your digestion.
纯酸奶，可以帮助消化
A handful of basil, dijon mustard, and a splash of white wine vinegar.
一把罗勒，dijon牌的芥末，再来点儿白葡萄酒醋
You want that twang in there.
想不想听到砰的一声
Some salt, just a little bit. And chili. About half a chili.
来点儿盐，一点点就够了，再来点儿辣椒，差不多半个
Just to give it a little rumble of spice.
稍微带点儿辣味儿就好
Whizz it up until smooth,
榨成汁，直到把它们都打成浆
and drizzle it all over your rainbow salad.
淋在多姿多彩的沙拉上
Time to build your brilliant burgers.
现在可以组装汉堡了
I'm using wholemeal buns.
我今天用的是全麦面包
On average, double the fibre of white.
通常情况下，全麦面包的纤维素含量是普通面包的两倍
Covered in that tangy, tomato sauce,
倒上香浓的番茄酱
with your cheesy tofu patty resting on top.
再放上美美的豆腐馅饼
And no burger is complete without pickles.
没有泡菜的汉堡还叫什么汉堡
Just two, or three. And then, the lid.
只要放两三片就好Y,uLp4J-t-xX2Duo!|-.。接下来再盖上一片面包
So look, there you go.
看看，汉堡做好了
Really healthy, totally balanced.
绝对健康，营养绝对均衡
We've got all of those elements.
这里面什么都有了
We've got carbohydrates, protein, fruit, veg, and dairy.
有碳水化合物，有蛋白质，有水果，有蔬菜，还有乳制品
Tomato sauce is delicious.
番茄酱非常好吃
Texture in there, it's soft on the inside, crispy on the outside.
口感也有，外表酥脆，里面松软
That, my friend, with the salad, unbelievable.
这些，朋友们，配上沙拉，绝了
Something a little bit different. Really delicious. And quite messy. I like it.
与众不同的一个汉堡，而且真心好吃，也容易脏手，但我喜欢