If there is something vegetarian/vegan that is as good or more than what is made with meat, that is vegan burgers. And especially, these.
At home, we are big fans of “veggies”, as we call them. They have already become a usual meal, of every week. But as with all the usual foods, it is important to vary them to not to get bored. The best thing about veggie burgers is that you can make them with various ingredients, from chickpeas to quinoa, combining them with cereals or legumes respectively, or with spinach, sweet potato, spices, etc. In this way, you never get bored of veggie burgers, and you combine the ingredients properly you always get a nutritionally complete burger that provides you with a lot of amino acids and essential nutrients.
In this case, I made the burgers with soybeans, which are high in protein (it is the only food of plant origin that contains all the amino acids necessary to create the proteins that the body needs, so it is not essential to combine them with cereals such as if it happens with the other legumes). As always, if you can use organic soybeans, better!
The steps and ingredients to make these veggie burgers are very simple. You only have to process the previously boiled beans (boiling them can take a long time, so I recommend that you do it in advance, the day before or in a pressure cooker) with the desired spices, sautéed onion, a little bit of cornstarch, and voila! From them and you can cook them directly, keep them in the refrigerator for a few days or freeze them, YES, THEY ARE FREEZER FRIENDLY!
My favorite way to eat them is in form of burger, with lots of veggies and guacamole! The combination of veggies and guacamole is heavenly (well, guacamole goes well with everything actually). But they are also very tasty with a good salad if you want a lighter option, or with mashed potatoes, it does not fail.
As always, thank you very much for reading the post, if you try the recipe do not forget to write me on Instagram to @ gaspar.carreira or send me an email to firstname.lastname@example.org telling me how it came out and sending me a photo, it makes me happy to see your remakes and listen to your reviews!
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Vegan patties made of soy beans
These veggie burgers are very healthy, high in protein, gluten free, and very rich. The procedure is easy, there are few steps and few simple ingredients to get.
- 4 cups cooked soy beans (unsalteed) 640g
- 3 Tbsp beans brine
- 1 Tbsp olive oil
- 4 garlic cloves
- 1 medium onion
- 1 Tbsp dried basil
- 2 tsp sea salt
- 4 Tbsp cornstarch
Peel and chop the onion. Sauté it in a pan with a little oil until it is cooked.
Process the soybeans together with the liquid until you have a paste. Add the rest of the ingredients and process until integrated. The mixture should be smooth, without bits of beans. A bit sticky but should be moldable. If it is very soft, cool for a few minutes before forming the patties.
Form 6 discs of about 110g, about 7 cm in diameter by 1.5 cm in high. Keep in the refrigerator for up to 5 days or freeze in a ziploc type freezer bag are plastic freezer dividers between each hamburger for up to 3 months.
To cook them, freshly made or straight from the freezer, heat a nonstick skillet with a little sunflower or coconut oil. Cook over medium heat for 2-3 minutes, turn and cook another 2-3 minutes. Eat as a hamburger with your favorite ingredients (guacamole, sprouts, arugula and tomato for me!) Or with salad or mashed potatoes!