| Prep: 30 mins | Cook: 20 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 360 | 9g | 1.2g | 46g |
| sugars | fibre | protein | salt |
| 7g | 9g | 20g | 0.6g |
Raised in Boston with a pinch of Irish heritage, my tastes are as diverse as the city I grew up in. I hold a soft spot for comforting Irish stews and fresh New England seafood, but one recipe that I have developed an immense liking for recently is a departure from my familial cusine – the Vegan Soybean Burgers.
My Vegan Soybean Burgers are loaded with the goodness of soy, a protein powerhouse, and an array of vibrant vegetables. They are a delightful, healthier alternative to the classic hamburger that still retains a hearty and satisfying flavor. The recipe is something of a modern miracle: vegan friendly, protein-packed, and bursting with flavor.
A Nexus of Nutrition and Taste
Don’t be fooled that this recipe is purely about nutrition—it’s a delicious explosion of taste as well. The slight sweetness of the carrots, the crunch of the bell pepper, and the soothing flavor of the onion meld together into a patty that’s a carnival of flavors.
Adding to this are the flax seeds, referred to as little nutritional powerhouses that add a subtle nutty flavor. Of course, the soybeans are the main act, offering a reminiscent, earthy flavor, akin to a more traditional grilled beef patty.
Pairing and Serving Suggestions
These Vegan Soybean Burgers lend themselves well to a variety of serving options. Whether it be alongside my grandmother’s classic Irish-style potatoes, a thick New England corn chowder, or a simple tossed salad, they’re sure to delight. The addition of optional toppings like lettuce, fresh tomatoes, pickles, and vegan mayonnaise transform the burger into a messy, delightful meal resembling its fast-food counterparts.
The recipe also parallels the classic Black Bean Veggie Burgers, with the added bonus of the nutritional superfood – soybeans.
In the end, my love for this recipe isn’t just about its delectable taste or its health benefits. It’s about the joy of creating something new, crafting a unique blend of ingredients that pave the way for a healthier, yet equally tantalizing culinary journey. It evokes the same satisfaction I feel when I cook traditional family recipes – a meal brewed in love.
What You’ll Need
- 1.5 cups of dried soybeans
- 1 large onion, diced
- 2 cloves of garlic, minced
- 1 bell pepper, diced
- 1 cup of whole wheat breadcrumbs
- 3 tablespoons of soy sauce
- 2 tablespoons of olive oil
- 1 cup of shredded carrots
- 2 tablespoons of flax seeds
- 6 tablespoons of water
- 1 tablespoon of tomato paste
- 1.5 teaspoons of salt
- 1 teaspoon of ground black pepper
- 2 cups of fresh spinach, shredded
- 6 whole wheat hamburger buns
- Optional toppings: lettuce, tomato, vegan mayonnaise, pickles, onions etc.
Method
Step One
Soak the dried soybeans in water overnight. Ensure the soybeans are fully submerged in the water. The next day, drain the soybeans and rinse them under cold water.
Step Two
Place the soaked soybeans in a large saucepan with fresh water. Bring to a boil then reduce heat and let simmer until soybeans are tender, approximately 1 hour. Then, drain and set aside.
Step Three
Preheat your oven to 375°F (190°C), then grease a baking sheet or line it with parchment paper.
Step Four
In a food processor, combine the cooked soybeans, diced onion, minced garlic, diced bell pepper, shredded carrots, and shredded spinach. Process until you have a chunky paste.
Step Five
In a small bowl, mix the flax seeds with water and let it sit for a few minutes until it thickens. This acts as a binder in the burgers.
Step Six
Add the flaxseed mixture to the food processor, along with the whole wheat breadcrumbs, soy sauce, tomato paste, olive oil, salt, and ground black pepper. Process until everything is well combined.
Step Seven
Shape the mixture into burger patties and place them on the prepared baking sheet. Bake for 25-30 minutes or until the burgers are browned and firm.
Step Eight
Toast the whole wheat hamburger buns. Place a burger patty on each bun, then top with your chosen optional toppings.
Step Nine
Enjoy your Vegan Soybean Burgers hot and fresh!
