Delicious Vegan Soy Burger Recipe

We're going to show you how to prepare a simple soy burger so that you can enjoy the benefits of this vegetable, in addition to getting good protein intake.
Delicious Vegan Soy Burger Recipe
Saúl Sánchez Arias

Written and verified by the nutritionist Saúl Sánchez Arias.

Last update: 28 May, 2022

A soy burger can be an excellent option to maximize the protein intake in your diet. This vegetable has high-quality nutrients, although its digestibility isn’t high.

Before we begin, it’s important to note that one of the pillars of a healthy diet is variety. It’s advisable for products of vegetable origin to feature frequently in your diet. These have micronutrients and phytochemicals that can control inflammatory states of the body.

Soy burger ingredients

If you want to prepare a delicious soy burger you’ll need the following ingredients:

  • 2 onions
  • Cumin powder
  • 1/2 cup sesame seeds
  • 200 grams (8 oz) of soy
  • Salt and pepper to taste
  • 1 dash of soy sauce
  • 3 crushed garlic cloves
  • 100 grams (4 oz) of wheat flour
  • 1 dash of extra virgin olive oil

As for the flour, you can use refined varieties, but it’s best to opt for wholemeal. It has a higher concentration of fiber, which will improve digestive health, stimulating intestinal transit.

Soy beans.
Soy burgers are sold packaged, but it is always better to make them at home from the beans.

Instructions

You need to start by hydrating the soybeans. To do this, place them in a large bowl with a glass of hot water for a few minutes.

At the same time, remove the skin from the garlic and crush it well, then peel and chop the onion and peppers. Once this step is over, the soybeans should be ready, so drain them with your hands until they’re dry.

From here, add the wheat flour, soy sauce, cumin, onion and peppers to the bowl, mixing everything until you get a smooth and manageable texture. It’s always possible to correct the amount of flour if necessary.

At this point you’ll have to start shaping the hamburgers. To do this, take a portion of the mixture, form it into a ball and then flatten it with your hands.

Finally, brown them in a frying pan with extra virgin olive oil on both sides, then move them to a plate with absorbent paper to remove excess fat. From here you can eat them as they are or put them in good quality bread with other vegetables.

The benefits of soy

After bringing this recipe to you, we can’t fail to mention the main benefits of the inclusion of soy in the regular diet. It’s necessary to bring variety and balance to your diet, thus avoiding deficits of essential micronutrients.

Completes the protein intake

Soy is a source of protein. It’s important to cover the daily requirements of these nutrients to avoid the development of pathologies that affect lean mass, such as sarcopenia. This is evidenced by research published in the journal BioMed Research International.

You may also be interested in: 2 Great Recipes for Vegetarian Sausages

Improves the welfare of women

A feature of soy is that it contains elements called isoflavones, which can bring certain benefits to female health. They can reduce the symptoms of menopause and may even reduce the risk of breast cancer, according to a study published in Clinical Nutrition.

A woman with menopause.
Soy could reduce some symptoms of menopause due to its isoflavone content.

It could reduce the risk of prostate cancer

For years it was claimed that soy consumption isn’t suitable for men, because it influences testosterone levels. Nowadays, this premise is increasingly disputed.

In fact, some research has come to light that links consumption of the food to a reduction in the parameters that are considered a risk factor for the development of prostate cancer. Of course, this is just a hypothesis for now.

Soy burgers are nutritious and easy to prepare at home

To summarise, it’s easy to make soy burgers at home with just a few ingredients. Soy is a vegetable that’s considered beneficial to health and can be included in your diet on a regular basis (this is true for both women and men). Of course, it’s also an essential part of the vegan diet.

Finally, remember that if your goal is to improve your overall health, then you’ll need to maintain other healthy habits too. It isn’t enough just to take care of your diet; it’ll be essential to exercise regularly and sleep well every night.

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