Soya Burgers

soya burgers

Soya Burgers

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Serve the burgers with mashed potatoes or French fries and parsley sauce; or with chutney and soft rolls.
Servings: 4
Calories: 234

Ingredients
 

  • 6 oz soya beans
  • 2 tablespoons vegetable oil
  • 1 onion finely chopped
  • 1 small carrot grated
  • 1 small green pepper deseeded and chopped
  • 1 tablespoon tomato puree
  • 1 teaspoon dried mixed herbs
  • salt freshly ground black pepper
  • 1 egg
  • 1 tablespoon water
  • dried breadcrumbs for coating
  • vegetable oil for frying

Instructions

  • Put the beans into a bowl, cover with plenty of cold water and leave to soak overnight. Drain the soaked beans and put them into a saucepan; cover with cold water.
  • Bring the beans to the boil, then lower the heat and simmer over very gentle heat for 3 hours until tender, topping up with more water if necessary. Transfer to a colander and drain thoroughly.
  • Heat the oil in a frying-pan and gently fry the onion and carrot for 5 minutes, until the onion is soft and lightly coloured. Add the green pepper and fry for a further 5 minutes, until the vegetables are just tender.
  • Add the beans, tomato puree and herbs to the pan, mashing the beans with a spoon to make the mixture hold together. Season with salt and pepper to taste.
  • Divide the mixture into 8 and shape each piece into a neat, flat circle. Beat egg and water together in a shallow bowl and spread the breadcrumbs out on a plate. Dip the burgers first into the beaten egg mixture, then into the dried breadcrumbs, making sure they are well coated.
  • Heat the vegetable oil in a large frying-pan, add 4 burgers and fry over moderately high heat for 3 minutes on each side until crisp and browned. Remove with a slotted spoon, place on a serving platter, and keep warm. Fry the remaining burgers in the same way and serve at once.
Calories: 234 kcal
Carbohydrates: 18 g
Protein: 22 g
Fat: 8g
Saturated Fat: 1 g
Trans Fat: 1 g
Cholesterol: 41 mg
Sodium: 33 mg
Potassium: 176 mg
Fiber: 8 g
Sugar: 8 g
Vitamin A: 2748 IU
Vitamin C: 27 mg
Calcium: 158 mg
Iron: 5 mg
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