Soy burgers are tasty and nutritious. They are a great alternative to meat burgers, especially if you are on a vegetarian diet. It’s a great option to keep soy burgers at hand at barbeques and picnics. People who are avoiding meat products can easily indulge in soy burgers instead.
As the name implies, soy burgers are made from soybeans. Mashed soybeans or textured soy protein derived from the soybean are used to make this burger. Soy burger patties can easily be purchased from the store or made at home if you like preparing your patties. Preparing your own soy burger patty is a better option as you will be entirely in control of the ingredients. You can use the ingredients you please and adjust the seasoning as you please.
In this blog, let’s discuss some great soy burger recipes that are quick and simple to prepare at home.
Classic Soybean Burger Recipe
- One and a half cups soybean
- Half teaspoon cayenne pepper
- Half cup tamari
- Half capsicum
- Half onion
- One and a half cup finger millet
- Half celery stalk
- One clove garlic
- Half carrot
- Half teaspoon oil
- Eight burger buns
- Start by boiling the soybeans and chopping the vegetables.
- Boil the soybeans on medium flame in water until the beans are tender and soft. Drain the soybeans and transfer them to a bowl. Keep aside.
- Chop the onions, celery, and green peppers. Grate the carrots and mince the garlic. Keep aside.
- Next, you have to prepare the soybean paste. Add the soybeans, garlic, cayenne pepper, oil, and tamari to a blender and blend into a smooth paste. Put the pasta in a bowl and put it aside.
- Now prepare the patty mixture.
- Mix the carrots, bell pepper, celery, cooked millet, and rolled oats with the soybean paste for the paste.
- Form the patties out of this mixture. First, form round balls out of the patties and press them into a patty shape.
- To cook the soybean patties, heat a skillet on the stove. Drizzle some cooking oil on the skillet and firmly place the patties on the skillet. Shallow fry the patties until lightly browned on the surface and cooked thoroughly.
- Once the patties are cooked on the skillet, wipe the skillet with an absorbent tissue. Then roast the burger buns on this skillet. The buns should be thoroughly warmed and crisped from the sliced underside.
- To assemble the burger, lather mayonnaise on the top and base bun. Layer the base bun with leafy lettuce. You can use any lettuce variety you like. Place the patty on the lettuce leaves. Top with thinly sliced tomatoes and onions. Serve the burgers immediately.
Useful Tips for Perfect Soy Burgers
- To get the most out of your soy burgers, assemble them with whole-wheat buns instead of white bread buns. Oat buns or potato buns are also excellent choices.
- You can choose many creative toppings for soybean burgers, such as hummus or guacamole. They make your burger more delicious and add more substance to the meal.
- You can also use soy burger patties in other dishes. These patties can be crumbled and used as a meat alternative in lasagnas and shepherd’s pies. This can add more protein to the vegetarian dish. Boy burger patties can also be used in vegetarian stews and as an alternative to meat in meatloaves.
- Soy burgers are an excellent choice for barbeques. But one drawback is that soy patties are known to break easily, which can be an issue when preparing on an outdoor grill. You can avoid this by frying the patty on a skillet in a little oil first until the patty is half cooked. The grilled patty is on the outdoor grill, so it retains its shape.
- Soy patties are rich in both fiber and protein. Each soy patty contains 3.4 grams of fiber which is at least 17 percent of your daily fiber intake. It also contains ten grams of protein which helps tissue growth and preserves muscle.
- Soy patties also contain at least 1.7 milligrams of iron. This is almost nine percent of an individual’s recommended daily iron amount. Iron is vital for facilitating energy storage in the body and strengthening the immune system.
- Despite its benefits, nutrition experts recommend consuming soy burgers in moderation. This is due to the high level of sodium present in each burger. Each soy burger patty contains almost 400 milligrams of sodium, almost 31 percent of an individual’s advised sodium intake. Avoiding high sodium toppings such as pickles and olives also helps to reduce sodium content in a soy burger.
- Having your soy burger with whole-grain buns can increase the burger’s nutritional content. You can also use mustard and mashed avocado as alternatives to high-calorie sauces like mayonnaise.
- Pair your soy burger with roasted sweet potatoes, grilled vegetables, or a salad with abundant leafy greens for a more healthy meal.
Our Final Thoughts
Avoiding meat but don’t want to feel left out in a barbeque? Indulge in soy burgers instead! As discussed above, soy burgers are tasty and nutritious. These burgers are a great addition to a meatless diet if consumed in moderation. The above-listed soy burger recipe is simple to understand and quick to prepare at home. If you are health conscious, you can easily make a healthy version of the soy burger. Use whole grain burger buns and avoid fattening sauces to do this. Using healthy topping options such as guacamole, hummus, or simple mashed avocado makes your soy burger all the healthier. Enjoy this burger guilt-free without adding to your waistline.