Edamame Burgers
Healthy, because
Even smarter
Nutritional values
Soybeans are the main ingredient in this vegan burger and bring high-quality vegetable protein into play, which the body can use well as a building material. Both the sprouts and rocket ensure a good portion of micronutrients - the spicy herb provides immune-strengthening vitamin C and essential mustard oils that combat the growth of harmful fungi.
The soy burger can of course be topped with a wide variety of ingredients to suit your mood. Or you can make something special out of the burger by baking the rolls yourself: In our recipe for vegan burger buns, we'll tell you how this works with ease.
(Percentage of daily recommendation)
| Calorie | 734 cal. | (35 %) | ||
| Protein | 28.16 g | (29 %) | ||
| Fat | 32.54 g | (28 %) | ||
| Carbohydrates | 86.85 g | (58 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.49 g | (18 %) |
| Vitamin A | 426.17 mg | (53,271 %) | ||
| Vitamin D | 0.61 μg | (3 %) | ||
| Vitamin E | 1.31 mg | (11 %) | ||
| Vitamin B₁ | 0.42 mg | (42 %) | ||
| Vitamin B₂ | 0.24 mg | (22 %) | ||
| Niacin | 4.22 mg | (35 %) | ||
| Vitamin B₆ | 0.14 mg | (10 %) | ||
| Folate | 141.3 μg | (47 %) | ||
| Pantothenic acid | 0.31 mg | (5 %) | ||
| Biotin | 2.74 μg | (6 %) | ||
| Vitamin B₁₂ | 0.34 μg | (11 %) | ||
| Vitamin C | 22.48 mg | (24 %) | ||
| Potassium | 571.46 mg | (14 %) | ||
| Calcium | 180.26 mg | (18 %) | ||
| Magnesium | 51.21 mg | (17 %) | ||
| Iron | 9.94 mg | (66 %) | ||
| Iodine | 13.95 μg | (7 %) | ||
| Zinc | 0.95 mg | (12 %) | ||
| Saturated fatty acids | 4.63 g | |||
| Cholesterol | 38.92 mg |
Ingredients
- For the patties
- 170 grams soybean (dried)
- 1 Red onion
- 1 small carrot
- 10 grams ginger
- 80 grams whole grain breadcrumbs
- 1 egg
- salt
- peppers
- 4 Tbsps Sesame seeds
- 4 Tbsps soybean oil
- For the sandwich
- 2 handfuls Arugula
- 1 Tomato
- 100 grams cooked Beets
- 4 Multi-grain roll
- 2 Tbsps Sunflower seed
- 1 handful Alfalfa sprouts
- 4 Tbsps Yogurt (0.1% fat)
Preparation steps
For the patties, soak the edamame overnight in plenty of water. Cook in plenty of water for about 1.5 hours, until soft.
Peel the onion, carrot and ginger. Finely chop the onion and carrot. Grate the ginger. Drain the edamame and mince in a blender. Add the onion, carrot, ginger and breadcrumbs and continue to mince. Add the egg until just combined. Season with salt and pepper. Shape into patties form. Coat the patties in sesame seeds and saute in hot oil for 4-5 minutes per side.
For the sandwich, rinse, trim and spin dry the arugula. Rinse the tomatoes, remove the stalk. Slice the beets and tomatoes. Cut the rolls crosswise. Layer the arugula, tomatoes and beets onto the bottom of the roll. Sprinkle with sunflower seeds. Top with the patties and some sprouts. Spread some yogurt on the top bun and close the sandwich. Serve immediately.
