Hearty plant-based burgers with soy chunks
15min
30min
45min
Plant-based burgers remain unrelentingly popular as a meat substitute. The choice of veggie burgers in the supermarket is huge, but you can also very well make them yourself. Why you should? The main reason is that many burgers in the supermarket are not that healthy ️. For example, they contain too much salt, and not nearly enough protein. Also, I find most ready-made plant-based burgers actually quite expensive, and not very tasty at all.
So make your own! It is not difficult at all, although of course it is a bit more work than reheating ready-made burgers. A disadvantage of homemade veggie burgers is that they often remain a bit limp. When you take a bite of your burger, half of your burger is squeezed out of your burger bun. Not so with these burgers. These hearty burgers, based on a recipe from VEGAN from The Happy Pear, hold their shape and have a delicious bite due to the soy bits.
Soy chunks, also sold as soy chunks, are a key ingredient for this recipe. They are by no means found in all supermarkets, but they can be found in health food stores and you can order them online. They, like all the other ingredients in this recipe, have a long shelf life, so if you want to make these burgers more often you can stock up on them.
The soy chunks, along with the kidney beans, ensure that these burgers are bursting with protein.
Tips
- Soy chunks - also known as soy chunks - are sold in a variety of sizes. I personally use Your Organic Nature's soy chunks, available at health food stores. If you can only find coarser pieces, you can try grinding them a little finer by pulsing them a few times in the food processor
- The marinade in which you rehydrate the soybeans is not so precise. The main thing is that they absorb a lot of flavor while rehydrating
ingredients
for 6 hearty burgers
- 100 gsoy pieces
- 2 tbsptomato paste
- 2 tbspbroken linseed
- 1 tbsppeanut butter stirred with a little water
- 3 tbspsoy sauce
- 1.5tspbell pepper
- pepper and salt
- 300 mlwater boiled or bouillon
- 1 tbspoil
- 2onions chopped
- 1 clovegarlic
- 1 cankidney beans rinsed and drained
- 2 tbsp
- 4 tbspwheat flour or rice flour for gluten-free
- 4 tbspoatmeal more or less depending on moisture content
Preparation
Put the soybean pieces together with the tomato paste, flaxseed, peanut butter, 1 tablespoon soy sauce and half a teaspoon bell pepper in a bowl. Season with a generous pinch of salt and pepper, and top with the cooked water. Set aside and let the soy pieces soak for at least 10 minutes
Using a potato masher, mash the kidney beans into a coarse puree
Preheat the oven to 200°C. Heat oil in a skillet or frying pan over medium-high heat. Fry the onion and garlic until they begin to soften. Add the pureed beans and stir through
Drain the soybean pieces and stir through the colander a few times to remove as much marinade as possible. Add the soybean pieces along with the rest of the soy sauce, bell pepper and the noble yeast to the pan. Cook for 2 minutes more
Remove the pan from the heat and let the mixture cool a bit before adding the flour and oatmeal. Start by adding the flour and stir well. Then stir 2 tablespoons of oatmeal into the mixture first before adding more. Add as much oatmeal as needed to get a firm but not dry mixture
Divide the mixture into 6 balls and form into burgers. Bake the burgers 10 minutes per side on a baking sheet. Want to reheat the burgers later? Then bake them 8 minutes per side
