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Submitted by Choc.

Vegetarian soybean burgers made with whole soybeans, ground sunflower seeds, and soy sauce. Protein-packed veggie burger with a hearty bite, no fillers or fake-meat stand-ins.

YIELD

6 servings

PREP

20 min

COOK

30 min

READY

1 hrs

These are old-school homemade veggie burgers, the kind that predate the pea-protein boom and still hold up. Cooked soybeans do the heavy work, ground sunflower seeds bring the fat and nutty backbone, and soy sauce seasons the mixture all the way through instead of just sitting on top.

Texture is the make-or-break here. Grind the seeds first until they look like fine meal, then pulse in the beans just enough to bind. Over-process and you end up with hummus; under-process and the patties crumble on the spatula.

If the mix feels too wet to shape, wheat germ or fine breadcrumbs tighten it up fast. The patty should hold its shape when you press it firmly into a round.

Bake or broil, your call. Broiling gets you those charred edges that make a veggie burger taste like it earned its place on a bun.

Kitchen Tips

  • Cook your own soybeans from dried for the best texture. Canned work but tend to be softer and wetter.
  • Chill the formed patties for 20 minutes before cooking so they hold together when the heat hits them.
  • Use tamari instead of soy sauce for a gluten-free version.
  • Freeze extras with parchment between each patty. They cook straight from frozen, just add a few extra minutes.

Variations

  • Swap sunflower seeds for pumpkin seeds or a mix of sunflower and raw cashews for a creamier bite.
  • Stir in a tablespoon of miso for umami depth.
  • Add grated carrot and chopped parsley for a brighter, garden-style burger.

Ingredients

1 ⅓ 315
CUPS ML SUNFLOWER SEED
4 946
CUPS ML SOYBEANS (DAIZU)
cooked
1 1
LARGE LARGE ONION
chopped

Directions

In a food processor, grind the seeds (or seeds and nuts) to a fine meal.

Add the beans and grind to a dry pulp. Add onion and soy sauce and mix just to blend.

If the mixture is very soft, add wheat germ or crumbs to dry it out so you can form it into patties.

Form them into burger shapes using about ½ cup mixture for each.

To cook, bake on a preheated pan at 350℉ (180℃). for 20 minutes, or broil about 3 inch from heat for 5 to 8 minutes per side.

Serve on toast or buns with ketchup or barbecue sauce.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 189g (6.7 oz)
Amount per Serving
Calories 712 51% from fat
 % Daily Value *
Total Fat 41g 62%
Saturated Fat 5g 26%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 455mg 19%
Total Carbohydrate 15g 15%
Dietary Fiber 15g 62%
Sugars g
Protein 107g
Vitamin A 0% Vitamin C 16%
Calcium 39% Iron 121%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 
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