Soybean burgers are a great alternative if you’re leaning into plant-based protein. More and more people are exploring vegan and vegetarian diets, and soy-based burgers are a versatile option to try at home. Making your own means you know exactly what’s going into them.
Soy burgers have been around for a while as a way to enjoy a burger without meat. Personally, I remember eating them in my elementary school cafeteria (though I didn’t know it at the time!).
This soybean burger recipe will walk you through the ingredients you’ll need, a few ways to prepare them, options for cooking them, and, most importantly, how to customize them to your taste.
Why choose soybean burgers?
Soybean burgers are a tasty and ethical alternative to beef. Here’s why:
- Nutrition: Soybeans are packed with protein and fiber. They also contain every essential amino acid.
- Environment: Plant-based protein sources like soybeans have a much smaller carbon footprint than meat. That means soybean burgers are friendlier to the planet.
- Flavor: You can customize a soybean burger recipe to fit all kinds of tastes and dietary needs.
Essential Ingredients for Delicious Soybean Burgers
Okay, so you’re ready to make some soybean burgers. Let’s talk ingredients.
The Soybeans: Fresh vs. Canned
You can use either dried or canned soybeans. Dried soybeans will give you a fresher taste, but they require a little planning ahead because you have to soak them for at least six hours and then cook them. Canned soybeans are super convenient, but they may contain added sodium, so check the label.
If you’re using dried soybeans, soak them in water for up to six hours. Then, drain them and cook them until they’re tender. If you’re using canned, drain them really well to get rid of any extra moisture.
The Binder: Oats and Breadcrumbs
To help your burgers hold together, you’ll need a binder. Rolled oats or quick oats work great for absorbing extra moisture. This recipe calls for 1 1/4 cups of whole oats.
Panko breadcrumbs are also important because they’re a light binder that keeps the texture from getting too gummy.
Flavor Enhancers: Umami and Savory Notes
Now for the fun part: flavor! Tamari (or soy sauce) adds a nice umami flavor. Keep in mind that soy sauce has sodium, so taste your burger mixture before you add any salt.
Nutritional yeast contributes a savory, almost cheesy flavor, so don’t skip it! You’ll need 1/4 cup of nutritional yeast flakes.
Finally, a little garlic powder (1/2 teaspoon), onion powder (1/4 teaspoon), and Italian seasoning (1 teaspoon) will give your burgers those savory notes we all love.
Step-by-Step Guide to Making Soybean Burgers
Ready to make some delicious, protein-packed soybean burgers? Here’s how:
Preparing the Soybean Mixture
- If you’re starting with dried soybeans, cook them according to package directions.
- In a food processor, combine all the ingredients (see recipe card). For best results, use the pulse setting to avoid over-processing.
- Pulse until the soybeans are partially mashed. You want some texture! Partially mashing the soybeans gives the patties a satisfying, meaty bite without being too dense.
- Let the mixture sit for about 10 minutes. This allows the oats to absorb any excess moisture. If the mixture still seems too wet after 10 minutes, add a little more oat flour or breadcrumbs, a tablespoon at a time.
Shaping the Patties
- For uniform patties, use a measuring cup (about 1/2 cup of the mixture per patty). You can also use a burger press if you have one.
- (Optional but recommended) Place the patties on a parchment-lined baking sheet and chill them in the refrigerator for 30-60 minutes. This helps them firm up and makes them easier to handle during cooking.
Cooking Methods
You have a few options for cooking your soybean burgers:
Pan-Frying
- Preheat a skillet over medium-high heat with a tablespoon or two of oil.
- Once the skillet is hot, carefully place the patties in the pan.
- Cook for 5-7 minutes per side, or until golden brown and heated through.
Baking
- Preheat your oven to 375°F (190°C).
- Place the patties on a baking sheet lined with a silicone baking mat (do NOT use parchment paper, as it can become soggy).
- Bake for 15 minutes, then flip and bake for another 15-20 minutes, or until heated through and slightly browned.
Combination Method (Pan-Frying and Baking)
This method gives you the best of both worlds: a crispy exterior and a tender interior.
- Pan-fry the patties as described above for about 2-3 minutes per side.
- Transfer the patties to a baking sheet and bake in a 375°F (190°C) oven for 10-15 minutes, or until heated through.
Variations and Customizations
This soybean burger recipe is just a starting point. Feel free to experiment with different flavors and ingredients to make it your own.
Spice It Up
Try adding different herbs and spices to the mix. Basil and sage combine for a slightly peppery, earthy flavor. For a little heat, incorporate some chili flakes or cayenne pepper.
Add Vegetables
Finely chopped veggies can add texture and nutrients. Onions, peppers, carrots, and celery all work well.
Use Different Beans
Soybeans are great, but you can also experiment with other types of beans, either in addition to or instead of the soybeans. Black beans, kidney beans, or chickpeas would all be delicious.
Flaxseed
Add a tablespoon or two of ground flaxseed for a boost of fiber.
Serving Suggestions and Storage
So you’ve got a stack of delicious soybean burgers ready to go. Now what?
Serving Ideas
You can always go the classic route: a toasted bun, crisp lettuce, juicy tomato, and your favorite condiments. But don’t be afraid to get creative! These burgers are also fantastic crumbled over a salad, nestled in a grain bowl, or tucked into a wrap with hummus and veggies.
Storage Instructions
Got leftovers? Here’s how to keep your soybean burgers fresh:
- Refrigerating cooked patties: Cooked soybean burgers will last for 3-4 days in the refrigerator.
- Freezing cooked patties: For longer storage, freeze the cooked patties for up to 3 months. For best results, wrap them individually in plastic wrap before placing them in a freezer-safe bag. Thaw them in the refrigerator overnight before reheating.
The Bottom Line
Making your own soybean burgers is a delicious way to add more plant-based protein to your diet. You control the ingredients, so you can make them as healthy as you want. Plus, it’s usually cheaper than buying pre-made veggie burgers.
Don’t be afraid to experiment with different spices, veggies, and toppings until you find your perfect soybean burger recipe.
Whether you grill them, pan-fry them, or bake them, soybean burgers are a versatile and satisfying meal that you can feel good about eating.