Polpette di Soia

Polpette di Soia are delicious, protein-packed Italian burgers made from textured soy protein, herbs, and spices, perfect for a dairy-free meal. These savory patties are not only satisfying but also bursting with flavor, making them a delightful addition to any plant-based diet.

Ingredients

• Textured soy protein - 100 grams
• Vegetable broth - 250 ml
• Garlic - 2 cloves, minced
• Onion - 1 small, finely chopped
• Fresh parsley - 2 tablespoons, chopped
• Nutritional yeast - 2 tablespoons
• Oats - 50 grams, ground
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 2 tablespoons (for frying)
• Lettuce leaves - 2 (for serving)
• Tomato - 1, sliced (for serving)
• Whole grain bread rolls - 2 (for serving)

Steps

1. In a bowl, combine the textured soy protein and vegetable broth. Let it soak for about 10 minutes until it absorbs the liquid and becomes soft.
2. In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until translucent, about 3-4 minutes.
3. In the bowl with the soaked soy protein, add the sautéed onion and garlic, chopped parsley, nutritional yeast, ground oats, salt, and black pepper. Mix thoroughly until well combined.
4. Form the mixture into patties, about 2.5 cm thick, making 2 patties in total.
5. In the same skillet, add the remaining tablespoon of olive oil and heat over medium-high heat. Cook the patties for 4-5 minutes on each side until golden brown and crispy.
6. To serve, place each patty on a whole grain bread roll, topped with lettuce and sliced tomato.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 40 g
• Fiber: 8 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• High in plant-based protein, supporting muscle growth and repair.
• Rich in fiber, promoting digestive health and satiety.

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