Hambúrguer de Soja

Hambúrguer de Soja is a deliciously hearty Brazilian burger made from textured soy protein, packed with flavor and perfect for a dairy-free meal. This dish offers a satisfying plant-based alternative that is both nutritious and easy to prepare.

Ingredients

• Textured soy protein - 100 grams
• Boiling water - 200 ml
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, grated
• Chickpea flour - 50 grams
• Olive oil - 1 tablespoon
• Soy sauce - 1 tablespoon
• Paprika - 1 teaspoon
• Cumin - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Burger buns - 2 pieces
• Lettuce - 2 leaves
• Tomato - 1, sliced

Steps

1. In a bowl, soak the textured soy protein in boiling water for about 10 minutes until rehydrated, then drain and squeeze out excess water.
2. In a skillet, heat olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion is translucent.
3. In a large mixing bowl, combine the rehydrated soy protein, sautéed onion and garlic, grated carrot, chickpea flour, soy sauce, paprika, cumin, salt, black pepper, and chopped parsley. Mix well until a cohesive mixture forms.
4. Shape the mixture into two patties, about 1.5 cm thick.
5. In the same skillet, cook the patties over medium heat for about 4-5 minutes on each side, until golden brown and crispy.
6. Toast the burger buns lightly on the skillet for about 1 minute.
7. Assemble the burgers by placing a lettuce leaf and a slice of tomato on each bun, followed by the soy patties. Top with the other half of the bun and serve immediately.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.2 L

Health Benefits

• High in plant-based protein, beneficial for muscle health.
• Rich in dietary fiber, promoting digestive health.

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