Protein-Packed Vegetarian Recipe

Soy Burgers on Toasted Bagels

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(2 votes)
Soy Burgers on Toasted Bagels
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Health Score:
8,1 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 14 h. 20 min.
Ready in

Healthy, because

Even smarter

It's burger time - but without meat! Instead, these patties are made of soybeans, which are packed with vegetable proteins as well as all eight essential amino acids.

The ginger and chili in these burgers adds a little kick, but isn't too hot for people who don't enjoy spicy food. 

Ingredients

for
4
Ingredients
7 ounces dried soybean
1 onion
2 teaspoons ginger
1 red chile pepper
1 tablespoon freshly chopped cilantro
2 ounces breadcrumbs
1 egg
salt
freshly ground peppers
2 tablespoons soybean oil
2 tablespoons Mayonnaise
2 tablespoons grainy Mustard
6 leafy green Lettuce
8 ounces Cucumber
½ bunch Cress
4 Bagel
How healthy are the main ingredients?
CucumberMustardMayonnaisesoybean oilgingerCress

Preparation steps

1.

Soak the soybeans overnight in plenty of water. Drain and cook in a pot with fresh water to cover by several inches until tender, about 1 1/2 hours.

2.

Rinse the onion and ginger, peel and finely chop. Rinse the chile, slit lengthwise, remove the seeds and white ribs and finely chop.

Drain the soybeans well and transfer to a blender. Pulse until finely chopped then add the onion, chile, ginger, cilantro and the breadcrumbs and puree. Add the egg, season with salt and pepper and pulse to combine. Add some breadcrumbs if the mixture is too soft to shape.

Heat the oil in a skillet, shape the mixture into 4 patties and saute until golden brown, 4-5 minutes on each side.

3.

Mix together the mayonnaise and mustard. Rinse the lettuce, shake dry and pluck small. Rinse the cucumber and slice thinly. Coarsely chop the cress.

4.

Halve the bagels horizontally and toast. Place the lettuce on the bottom halves, then the mayonnaise. Top with a burger, the cucumbers and the cress. Place the bagel tops on and serve.