When looking to adjust your diet for health reasons or trying to transition to a vegetarian diet, soybeans can quickly become one of your favorite ingredients.
That’s because soybeans are so versatile. You can use them in many recipes and they can be used to make soy milk, tofu and a long list of other delicious options, including soy veggie burgers.
Rich in fiber, protein, iron and B vitamins, soy burgers are not just a healthy alternative to meat-based burgers, they also taste fantastic. At Laura® Soybeans, we have been proponents of using soybeans to create tasty burgers when in need of a meat substitute.
We have shared some wonderful soy burger and okara recipes before, but as summer heats up, so will grills. Here is why going with a burger that features soybeans or soy products won’t disappoint, along with some recipes you can try at home.
Why try soy burgers?
As far as meat substitutes go, it is hard to beat soy. Burgers made from soy products can provide the protein that meat also provides, but it comes with even more health benefits than what meat can offer.
Soy helps decrease bad cholesterol
Veggie burgers with soy protein can help you if you are interested in lowering your cholesterol. That is due to the known phytochemiclas found in soy that can decrease the LDL cholesterol, the kind you want to avoid for health concerns, in your body.
Soy is lower in fat and calories
Soy burgers are also lower in fat and calories than hamburgers. This is perfect for anyone who simply is looking for a healthier option than traditional burgers, perhaps those who are trying to lose or just watch their weight.
According to fitday.com, a lean beef patty has about 10 grams of fat. The average veggie burger only has three grams of fat. Still, you should check the fat content on any veggie patty you come across as the total fat content can differ.
Calories in soy and other veggie burgers are lower than beef patties, too. Compared to the typical beef burger, which has in some cases more than 200 calories per serving, veggie burgers can have as few as 70 calories.
There is a lot of fiber in soy and burgers
Soy veggie burgers contain a valuable amount of fiber and protein. Dietary fiber helps food pass through your digestive system, promoting digestive health. A diet that gets recommended amounts of fiber can also help prevent type 2 diabetes, cardiovascular disease and constipation.
Soy burgers can help you reach that recommended amount, as they contain about 3.4 grams of dietary fiber, or 17 percent of what you should aim for in daily fiber. They also have about 10 grams of protein in each patty.
Soy burgers offer almost as much iron as hamburger patties
Though hamburger patties have more iron than soy patties, it is not by much. The average beef hamburger patty has 1.9 milligrams of iron, according to the USDA. Soy patties have about 1.7 milligrams of iron.
That works out to about nine percent of the daily recommended iron intake for women and 21 percent for men.
B vitamins are found in soy burgers
Soy veggie burgers are an excellent way to incorporate B vitamins into your diet. These vitamins help energize your body.
Just one soy patty has the daily amount of thiamin needed. Thiamin is a nutrient that promotes nervous system functions and appetite control.
There is also 58 percent of the daily recommended amount of vitamin B-12 in a soy patty. This vitamin helps circulation and, like thiamin, helps nervous system function.
There is also beneficial amounts of niacin in soy patties. Niacin is helpful for both healthy skin and digestion. Women can find 19 percent of their daily recommended amount of niacin in a soy patty, while men will find 16 percent.
Try these soy burger recipes this summer
Here are three excellent recipes for soybean burgers that you can try this summer.
Perfect summer veggie soybean burger
Epicurious has a veggie soybean burger recipe that is absolutely perfect for summer barbecues.
The recipe makes eight burgers.
- 3 cups of home-cooked soybeans
- 1 1/2 cup of whole wheat dry breadcrumbs
- 2/3 cup of whole wheat flour
- 1/3 cup of barbecue sauce
- 3 tablespoons of ketchup
- 1 egg white, beaten; if you prefer vegan option, use 1tbsp of ground flax to 3 tbsp of water, mix and allow to gel
- 1/4 teaspoon of ground cayenne pepper
- 1/2 teaspoon of onion powder
- 1 teaspoon of garlic powder
- 1 teaspoon of seasoning salt
- 1/2 teaspoon of sea salt
- 2/3 cup of finely chopped celery
- 2/3 cup of grated carrots
- 1 cup of chopped onions
- 1/8 cup of raw sunflower seeds
- 3 garlic cloves minced
- Mash the soybeans; add breadcrumbs, flour, egg white, barbecue sauce and ketchup.
- Mix in spices.
- One at a time, add carrots, sunflower seeds, celery onion and garlic. Mix as each is added.
- Put mixture in the fridge and let sit for an hour.
- Pre-heat grill.
- Form burgers into patties about ½-inch thick and four inches in diameter.
- Cook on indirect heat for five minutes on each side.
- Cook on direct heat until browned on both sides – about five minutes.
- Ready to serve!
Vegan tofu veggie burgers
- 1/2 container of firm or extra firm tofu, well-drained
- 1 onion, diced
- 3 green onions, diced
- 2 tablespoons of wheat germ
- 2 tablespoons of flour
- 2 tablespoons of garlic powder
- 2 tablespoons of soy sauce
- Dash of pepper
- Oil for frying
- Drain and press the tofu. Gently mash into small pieces in a large bowl.
- Add onions, green onions, wheat germ, flour, garlic powder, soy sauce and pepper to the bowl and mix well.
- From the mixture gently into 1-inch thick patties.
- Fry patties in oil in a large skillet until they are a light, golden-brown color and crisp on both sides. About five to six minutes.
NYT Cooking’s ‘ultimate veggie burger’
The New York Times Cooking section claims this is the ultimate veggie burger recipe.
- 4 ounces extra firm tofu, drained
- Olive oil
- 1/2 pound cremini mushrooms, trimmed and sliced
- 3/4 teaspoon kosher salt
- Black pepper
- 15 oz. can of kidney beans, drained
- 1 medium beet, peeled and coarsely grated (3/4 cup)
- 3/4 cup of tamari almonds or cashews
- 1/3 cup of panko bread crumbs
- 2 oz. Cotija cheese or queso blanco, crumbled or grated (1/2 cup)
- 2 large eggs
- 2 tablespoons mayonnaise
- 2 green onions, sliced
- 3 garlic cloves, finely chopped
- 3/4 teaspoon of dulce pimenton or sweet smoked paprika
- 4 ounces tempeh, crumbled
- 1/2 cup cooked brown rice
- Heat oven to 425 degrees. Slice tofu into 1/4-inch-thick pieces and pat dry. Place tofu on one half of a rimmed baking sheet. Brush with oil on both sides. Spread out mushrooms on the other half of the baking sheet. Toss with two tablespoons of oil and salt and pepper.
- On a separate rimmed baking sheet, toss beans and grated beet with 1 tablespoon of oil and salt and pepper. Spread onto a single layer.
- Place both sheets in the oven. Roast the bean-beet mixture and toss occasionally until the beans split and the beets are tender and golden. This should take about 15 minutes. Roast the mushrooms and tofu until golden and most liquid has evaporated. This should take about 25 minutes. Let cool.
- Pulse nuts in a food processor until coarsely ground. Add cooled bean-beet mixture, mushrooms, tofu, panko, cheese, eggs, mayonnaise, green onions, garlic, pimenton and 3/4 teaspoon of salt. Pulse only until all are combined. Pulse in the tempeh and rice, careful to maintain smooth chunks, not a smooth mixture. Place into a bowl and chill for 2 hours up to 5 days.
- Divide the mixture into 6 1-inch-thick patties. Place in the fridge right up to grilling.
- Heat the grill. Cook the burgers over a low fire until charred on both sides and firm (about 4-6 minutes per side). Move to indirect heat if they begin to burn before they are firm. They can also be cooked in a grill pan or skillet over low heat.
Let us know which recipes you tried – and others you love
Laura® Soybeans would love to hear your favorite soybean burger recipes. Give these a try and let us know how they worked for you. We are sure you will love them.