'Meaty' Textured Vegan Burger Recipe Made With Soy Mince
A meaty, plant based burger that's oil free and made form whole and nutritious foods.
Equipment
- Large, non-stick frying pan
- Mixing bowl
- Wooden spoon
Ingredients
- 1 cup organic soy mince You can sub for other vegan, ground mince substitutes but the dried soy works best in our opinion.
- Half cup rolled oats Not the thicker, steel cut oats as the burgers will fall apart with these.
- 1 medium finely chopped onion The finer you can get your onion, the better your burgers will stay together at the end.
- 1 tbsp tomato paste
- 2 cloves crushed garlic
- 1 tbsp tamari or soy sauce
- 1 tbsp dried parsley
- 1 tsp paprika
- 1 thyme
- 1 tsp each Salt and pepper
Instructions
- Dice your onion as finely as possible and fry in a non-stick pan with splashes of water to prevent sticking until golden and translucent. You don't need oil for this process as we are trying to keep this recipe as whole foods as possible. The splashes of hot water will prevent sticking, but still allow for caramelisation. This process will take about 10 minutes on a medium heat frying pan. Add you crushed garlic to the frying around half way through to get that browned a little.
- Meanwhile, rehydrate your soy mince in boiling water for around 5 minutes. Let it steep in a heat proof bowl, fully immersed in the hot water. Don't boil it once you've added your soy mince over any heat, just make sure it's boiling when you add the water initially. Drain thoroughly. You really need to squeeze out as much water as you can so your burgers aren't too wet.
- Meanwhile, put all the rest of your ingredients in a mixing bowl and add your onions and rehydrated soy mince. Mix well with a wooden spoon until well incorporated.
- Now you'll need to get your hands dirty, but first, make sure they're super clean! Flatten your mix out in the bowl and score out 8 pieces with a knife so you can get some sense of making even size burgers. Spoon out each section and roll into a ball between the palm of your hands. Push quite hard as you roll so the mix sticks together well. You now want to flatten that ball gently between your hands to about 1/3 inch thick. These burgers cook better if made thinly.
- Dry fry in your non-stick pan over a medium heat about 4 minutes each side, or until golden. If you don't have a good pan here then you may need to use a little oil in this process, otherwise it's certainly not required. Do not use water to fry these burgers or they will go soggy.2 burgers is counted as one portion.