Soya burgers

For non-vegetarian people “textured soya” can sound a bit weird, but it’s worth it to include it in our meals although we also eat meat and fish.

Soya is a pulse that has complete protein and nearly no fat.

Textured soya is the result of a process to eliminate its skin and fat. The soya is subjected to high temperatures and a dehydration process, so it will look like pieces of bread with a very neutral colour and flavour. It is 100% natural. And it’s very easy to season and to cook like if it were meat.

It’s ideal for persons who have high cholesterol, heart diseases or high triglyceride levels.

So let’s prepare good burgers without fat  😉

For 4 or 5 burgers:

1 cup of textured soya

1 onion

1 big carrot

1 egg white

½ red chili

a piece of ginger (peeled, about 3 cm.)

2 tablespoons of soya sauce

1 tablespoon of chopped parsley

1 tablespoon of olive oil

salt, pepper

……..

Chop the onion, the carrot, the ginger and the chilli in a mincer.

Put it in a pan with olive oil, salt and pepper and cook it at medium-low heat for about 5 minutes.

Once it’s poached, add the soya sauce and the parsley, mix well and put it in a big bowl.

In another bowl mix 1 cup of textured soya with 1 cup of warm water, and leave it for 5 minutes to hydrate.

Drain the soya, squeezing with the hands to get it as dry as possible, and put it into the bowl with the vegetables.

Add the egg white and mix well.

Form the burgers and put them on wax paper. Leave them for 1 or 2 hours in the fridge to get consistent.

Pre-heat the oven at 200 degrees.

Bake the burgers for about 15 min. until they are dry and golden.

Ready to eat!

Today I have served them with homemade buns, caramelized onion jam, pumpkin purée and kale chips.

Coming soon the recipe of all these “extras”  🙂

compota-ceba

eatwell&livefit

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