Who said that a noteworthy second course has to be meat based? Today I will show you how "it is easy to transform some simple vegetables into an excellent dish, not only from a nutritional point of view, but also and above all from an organoleptic point of view. Taking advantage of the fruits of the Earth, today we will prepare delicious completely vegetable burgers, based on soy, rice. , carrots.
Video of the Recipe
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Identity Card of the Recipe
- 148 KCal Calories per serving
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Ingrediants
For 8-10 Soy Burgers
- 100 g of yellow soy
- 2 tablespoons of extra virgin olive oil
- 1 tablespoon of soy sauce
- 1 pinch of salt
- 1 teaspoon of sweet paprika
- 1 sprig of parsley
- a few leaves of sage
- About 60 g of breadcrumbs
- About 50 ml of soy milk
- About 150 g (2 medium) of carrots
- 80 g of brown rice
Optional: to accompany
- q.s. of salt
- 1 handful of rocket
- About 100 g of cucumbers
- About 100 g of coppery tomatoes
- 150 g (1 medium) of peppers
- half a cup of untreated lemon juice
Materials Needed
- Large bowl to soak the soy
- Dough bowl
- Food cutting board or pastry board
- Mold (pastry rings or cup)
- Casserole for cooking legumes
- Casserole for cooking rice
- Immersion mixer with high-sided container
- Peel vegetables for the carrots
- Stone or non-stick pan for cooking hamburgers
- Scoop
- Knife
Preparation
- Soak the yellow soybeans in a large bowl for 12-24 hours, until doubled in volume.
- Rinse the soybeans in cold water, then transfer them to a saucepan full of water (adding a pinch of salt) and cook for about 60-80 minutes, until soft.
Did you know that
It is important to rinse the yellow soybeans before cooking them to remove some of the anti-nutritional substances, naturally present in legumes (eg phytates), which can interfere with the absorption of some nutrients. Even cooking itself, when done correctly, contributes to inactivate these substances.- Wash and peel the carrots, then boil them in plenty of lightly salted water.
- Also boil the brown rice in salted water for 20-30 minutes.
- When the soy, carrots and brown rice are ready, proceed with shaping the burgers.
- Pour the cooked soy into a beaker, add the carrots and soy milk. Mix everything until you get a very thick mixture.
- Pour the cream into a bowl, add the boiled rice, chopped parsley, sage, soy sauce and as much breadcrumbs as needed to obtain a rather compact mixture, which can be shaped with your hands.
- Pour a layer of breadcrumbs on a surface and roll out the dough until a thickness of about 1.5 cm is obtained.
- Cover again with the breadcrumbs and obtain 8-10 discs by cutting the dough with a round pastry cutter or with the edge of a cup.
- Pour 2 tablespoons of oil into a large pan: when hot, brown the burgers on both sides and cook for 5 minutes.
- Meanwhile, prepare the accompanying vegetables. Cut the pepper, tomato and cucumber into cubes: season with a little salt, a little extra virgin olive oil and a drop of lemon.
- Accompany the soy burgers with the vegetable salad and rocket leaves.
One more idea
For those with a sweet tooth, it is possible to prepare a sandwich filled with the soy burger and vegetables!Alice's comment - PersonalCooker
Nothing better than this dish could delight the palates of those who disdain meat and love 100% vegetarian and naturally light cuisine. To make the soy burgers even lighter you can even prefer baking! And don't miss the recipe for my meatballs prepared with soy okara!Nutritional values and Health Comment on the recipe
The soy burgers - Vegan burgers are a "vegan alternative to the traditional recipe of the famous meatballs. They do not contain cholesterol and are rich in unsaturated fatty acids, a feature that makes them suitable for the diet of the subject suffering from dyslipidemia. They are also rich in fiber and moderately caloric, while the proteins (mutually compensated) are of high biological value. The average portion of Soy Burger - Vegan burger is approximately 150-200g (220-300kcal).
