Hamburguesa de Soya

Hamburguesa de Soya is a delicious and hearty Mexican-style burger made with protein-rich soy and vibrant spices, offering a delightful dairy-free option for burger lovers. Topped with fresh avocado and zesty salsa, this burger is both satisfying and nutritious.

Ingredients

• Textured soy protein - 100 grams
• Warm water - 200 ml
• Olive oil - 1 tablespoon
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Cumin - 1 teaspoon
• Chili powder - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Oats - 30 grams, ground
• Cornstarch - 1 tablespoon
• Lettuce leaves - 2
• Tomato - 1 medium, sliced
• Avocado - 1 small, sliced
• Whole grain burger buns - 2
• Salsa - 4 tablespoons

Steps

1. In a bowl, combine the textured soy protein and warm water. Let it soak for about 10 minutes until it becomes tender.
2. In a skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until translucent, about 3-4 minutes.
3. Add the soaked soy protein, cumin, chili powder, salt, and black pepper to the skillet. Cook for another 5 minutes, stirring occasionally.
4. Remove the mixture from heat and let it cool slightly. Stir in the ground oats and cornstarch until well combined.
5. Shape the mixture into two patties.
6. In the same skillet, add a little more olive oil if needed and cook the patties over medium heat for about 5-7 minutes on each side, or until golden brown.
7. Toast the burger buns lightly in the skillet or oven.
8. Assemble the hamburguesas by placing a soy patty on each bun, topping with lettuce, tomato slices, avocado, and salsa.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 40 g
• Fiber: 8 g
• Sugar: 2 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein from soy, supporting muscle health.
• Rich in fiber, promoting digestive health.

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