Basic Soyburgers Recipe
Servings: 6
Ingredients
- 1 1/2 c. cooked soybeans (1 15 ounce can, rinsed and liquid removed)
- 1/2 c. mashed tofu
- 1 tsp salt
- 2 lrg cloves garlic
- 2 x chopped scallions
- 1 handf parsley
- 2 Tbsp. chopped fresh dill Or possibly 2 tsp. dry, (2 to 3)
- 2 Tbsp. cider vinegar
- 2 tsp dry mustard
- 2 c. fine bread crumbs Or possibly cooked short-grain brown rice vegetable oil for the pan
Directions
- Place everything except the bread crumbs (or possibly rice) and veg. oil in a food processor and puree till fairly smooth.
- Transfer to a bowl, and add in the crumbs or possibly rice. Stir till well combined.
- Form into patties about 4 inches in diameter and 1/2 inch thick, using about 1/2 c. mix for each patty.
- Heat a heavy nonstick skillet and brush with oil. When the pan is warm, add in the burgers, turn the heat down to medium, and cook for about 10 min on each side. Watch them carefully so they get nice and brown, but do not burn.
- Serve warm, in burger style.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 111g | |
| Recipe makes 6 servings | |
| Calories 233 | |
| Calories from Fat 55 | 24% |
| Total Fat 6.38g | 8% |
| Saturated Fat 1.08g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 679mg | 28% |
| Potassium 351mg | 10% |
| Total Carbs 31.16g | 8% |
| Dietary Fiber 4.4g | 15% |
| Sugars 3.92g | 3% |
| Protein 13.49g | 22% |
