Are you tired of bland, boring veggie burgers that fall apart the moment you touch them? Get ready to transform your culinary experience with these mouthwatering Whole Grain Soy Burgers that pack a punch of flavor and nutrition! These incredible burgers aren't just another plant-based alternative – they're a game-changing recipe that will make even meat lovers do a double-take. Packed with protein, bursting with flavor, and incredibly easy to make, these soy burgers are about to become your new go-to meal that will impress everyone at the dinner table.
Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 1 cup cooked soybeans
- 1/2 cup whole grain breadcrumbs
- 1/4 cup chopped onion
- 1/4 cup chopped bell pepper
- 1 tablespoon soy sauce
- 1 teaspoon garlic powder
- 1 teaspoon cumin
- Salt and pepper to taste
Instructions
- Begin by gathering all your ingredients: 1 cup of cooked soybeans, 1/2 cup of whole grain breadcrumbs, 1/4 cup of chopped onion, 1/4 cup of chopped bell pepper, 1 tablespoon of soy sauce, 1 teaspoon of garlic powder, 1 teaspoon of cumin, and salt and pepper to taste.
- In a mixing bowl, add the cooked soybeans. Use a fork or a potato masher to mash the soybeans until they are mostly smooth but still have some texture. This will help the burgers hold together while providing a hearty bite.
- Add the chopped onion and bell pepper to the mashed soybeans. Mix well to ensure the vegetables are evenly distributed throughout the mixture.
- Next, add the whole grain breadcrumbs to the mixture. The breadcrumbs will help bind the ingredients together and give the burgers a firmer texture.
- Incorporate the soy sauce, garlic powder, cumin, and a pinch of salt and pepper into the mixture. Stir everything together until all ingredients are well combined and form a cohesive mixture.
- Once the mixture is well combined, divide it into four equal portions. Shape each portion into a patty, ensuring they are compact and hold their shape. You can make them thicker or thinner depending on your preference.
- Heat a non-stick skillet or grill over medium heat. If desired, add a small amount of oil to prevent sticking. Once the skillet is hot, carefully place the patties onto the skillet.
- Cook the patties for about 5-7 minutes on each side, or until they are golden brown and heated through. Be gentle when flipping the patties to avoid breaking them.
- Once cooked, remove the patties from the skillet and let them rest for a minute. This will help them firm up slightly.
- Serve the whole grain soy burgers on whole grain buns, if desired, and top with your favorite condiments and vegetables such as lettuce, tomato, avocado, or pickles.
- Enjoy your homemade whole grain soy burgers as a nutritious and delicious meal!
Tips
- Texture is Key: When mashing soybeans, leave some chunks for a more interesting mouthfeel. Don't over-mash into a complete paste.
- Binding Matters: If your mixture seems too dry, add a tablespoon of olive oil or an egg (for non-vegan version) to help the patties hold together better.
- Chill Before Cooking: Refrigerate the formed patties for 15-30 minutes before cooking. This helps them firm up and reduces the chance of falling apart.
- Cooking Surface: Use a cast-iron skillet for the best golden-brown crust. If grilling, use a grill mat to prevent breaking.
- Flavor Boost: Experiment with additional spices like smoked paprika or herbs like fresh parsley to customize the flavor profile.
- Make Ahead: These burgers freeze beautifully! Place parchment paper between patties and store in a freezer bag for up to 1 month.
- Serving Suggestion: Toast your buns and consider adding a special sauce like chipotle mayo or avocado spread to elevate the burger experience.
Nutrition Facts
Calories: 180kcal
Carbohydrates: 18g
Protein: 12g
Fat: 8g
Saturated Fat: 1g
Cholesterol: 0mg
