Vegan Delicacy

Edamame Burgers

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Edamame Burgers
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Health Score:
94 / 100
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
ready in 14 h. 30 min.
Ready in
Calories:
734
calories
Calories

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.

1 each contains
(Percentage of daily recommendation)
Calorie734 cal.(35 %)
Protein28.16 g(29 %)
Fat32.54 g(28 %)
Carbohydrates86.85 g(58 %)
Sugar added0 g(0 %)
Roughage5.49 g(18 %)
Vitamin A426.17 mg(53,271 %)
Vitamin D0.61 μg(3 %)
Vitamin E1.31 mg(11 %)
Vitamin B₁0.42 mg(42 %)
Vitamin B₂0.24 mg(22 %)
Niacin4.22 mg(35 %)
Vitamin B₆0.14 mg(10 %)
Folate141.3 μg(47 %)
Pantothenic acid0.31 mg(5 %)
Biotin2.74 μg(6 %)
Vitamin B₁₂0.34 μg(11 %)
Vitamin C22.48 mg(24 %)
Potassium571.46 mg(14 %)
Calcium180.26 mg(18 %)
Magnesium51.21 mg(17 %)
Iron9.94 mg(66 %)
Iodine13.95 μg(7 %)
Zinc0.95 mg(12 %)
Saturated fatty acids4.63 g
Cholesterol38.92 mg

Ingredients

for
4
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)
How healthy are the main ingredients?
ArugulaSesame seedssoybean oilSunflower seedgingeronion

Preparation steps

1.

For the patties, soak the edamame overnight in plenty of water. Cook in plenty of water for about 1.5 hours, until soft. 

2.

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.

3.

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. 

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