Burguer de Soya

Burguer de Soya is a delicious Mexican vegan burger made from protein-rich soy and infused with traditional spices, offering a hearty and satisfying meal. Perfect for a quick lunch or dinner, it's packed with flavor and nutrition.

Ingredients

• Textured soy protein - 100 grams
• Water - 200 ml
• Olive oil - 1 tablespoon
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Chili powder - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Oats - 50 grams, ground into flour
• Cornmeal - 20 grams
• Fresh cilantro - 2 tablespoons, chopped
• Avocado - 1 small, sliced
• Tomato - 1 small, sliced
• Lettuce - 2 leaves
• Whole grain burger buns - 2

Steps

1. In a bowl, combine the textured soy protein and water. Let it soak for about 10 minutes until it absorbs the water and softens.
2. In a skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion becomes translucent.
3. Add the soaked soy protein to the skillet, along with cumin, paprika, chili powder, salt, and black pepper. Cook for 5 minutes, stirring frequently.
4. Remove the skillet from heat and let the mixture cool slightly. Once cooled, mix in the ground oats, cornmeal, and chopped cilantro until well combined.
5. Form the mixture into 2 equal-sized patties.
6. Preheat a non-stick skillet or grill over medium heat. Cook each patty for about 5-7 minutes on each side until golden brown and heated through.
7. To assemble the burgers, place each patty on a whole grain bun, and top with slices of avocado, tomato, and lettuce.
8. Serve immediately and enjoy your delicious Burguer de Soya.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

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

Tags