Soy Burgers
If you are looking for a vegan burger recipe, then these soy veggie burgers are one you must try! With 15 grams of protein and 5 grams of fiber, this recipe is healthy and delicious!
Servings 10
Calories 261kcal
Equipment
- Blender , or food processor
Ingredients
- 2 cups dried soybeans
- 1¼ cups whole oats
- 1 cup water
- ¼ cup nutritional yeast flakes
- 2 tablespoons olive oil
- 2 tablespoons soy sauce
- 1 teaspoon Italian seasoning
- ½ teaspoon garlic powder
- ¼ teaspoon onion powder
- 1 teaspoon salt optional (to taste)
- Olive oil , for frying
Instructions
- Place dried soybeans in a large bowl and cover with cold water. Set aside and allow beans to soak up to 6 hours.
- Drain water from soybeans and place soybeans in a heavy duty blender or food processor. Add the water, nutritional yeast, soy sauce, olive oil, onion powder, garlic powder, and Italian seasoning.
- Grind soybean mixture until desired consistency, scraping the sides of the blender down periodically. Transfer soybean mixture to a large bowl and stir in oatmeal. Set for 15 minutes, allowing mixture to thicken.
- Heat olive oil in a large skillet over medium heat until hot. Scoop ¼ cup of soybean mixture into skillet and flatten out into a ½ inch thick patty.
- Reduce heat to medium low and fry soy burgers until golden brown on the bottom and burger has begun to set on the top, about 10 minutes.
- Carefully flip burger patties over and continue to cook for 10 minutes, until patties are firm and golden brown on both sides.
Nutrition
Calories: 261kcal | Carbohydrates: 19g | Protein: 16g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 6g | Sodium: 436mg | Potassium: 740mg | Fiber: 5g | Sugar: 3g | Vitamin A: 12IU | Vitamin C: 2mg | Calcium: 113mg | Iron: 7mg | Net Carbohydrates: 14g
