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Bursting with flavor and protein, these veggie burgers made with okara are healthy, meaty, and seriously satisfying.
As I promised in my soy milk recipe, here is a delicious and nutritious way to make the most of your okara—mouthwatering vegan veggie burgers!
These burgers are one of my favorite recipes yet, and I’m excited to share them with you! They are so tasty!
This recipe uses okara, the leftover pulp from tofu or soymilk production, to create protein-rich burgers with amazing texture.
It’s not just vegan, free from dairy, eggs, oil, and gluten, but also totally customizable to suit your dietary needs. You can make it Nut-Free by omitting the optional nuts or using seeds.
WHAT IS OKARA AND HOW TO USE IT
Okara, also known as soy pulp or soy lees, is a byproduct of the production process of tofu and soy milk. When soybeans are ground and boiled to make soy milk, the liquid is separated from the solid residue, which is okara. You can check my soy milk recipe here.
Nutritional Benefits of Okara
Okara is rich in dietary fiber, protein, and essential nutrients such as calcium, iron, and B vitamins. It’s low in fat and calories, making it an excellent addition to a healthy diet. The high fiber content aids digestion, while the protein supports muscle health and repair.
Culinary Uses
Okara can be used in various recipes, both savory and sweet. Its mild flavor and versatile texture make it suitable for incorporation into:
- Baked Goods: Muffins, bread, and cookies.
- Veggie Burgers: Adds texture and nutrition.
- Soups and Stews: Thickens and adds protein.
- Smoothies: Boosts fiber and protein content.
- Stir-Fries: Adds bulk and absorbs flavors well.
Okara should be cooked before consumption. Raw okara can contain antinutritional factors, which can interfere with the absorption of nutrients. Cooking okara helps to neutralize these factors and makes it safe and more digestible. Typically, okara is already cooked during the process of making soy milk (like my recipe), but if you are using fresh raw okara, it’s essential to ensure it is thoroughly cooked in your recipes.
HOW TO PREPARE THESE VEGGIE BURGERS MADE WITH OKARA
(Please read the printable recipe card below for detailed ingredients, measurements, steps, and notes).
To prepare this vegan veggie burger recipe, first mix ground flaxseed with water to create a flax egg, then combine it with okara, cooked quinoa, or brown rice, and the rest of the ingredients to form patties.
Form and cook the patties in a skillet until golden brown. Serve on whole-grain buns or lettuce wraps with your favorite toppings.
That’s a high-level summary; now, let’s explore kitchen tools, the required ingredients, and the steps with helpful pictures if needed.
USEFUL KITCHEN EQUIPMENT
Here’s a list of essential kitchen tools needed to prepare the easy, nutritious recipe:
- Small Bowl: To mix ground flaxseed with water to create a flax egg.
- Large Mixing Bowl: Use this to combine all the ingredients, including okara, quinoa or brown rice, vegetables, and seasonings.
- Measuring Cups and Spoons: Use them to accurately measure ingredients such as flaxseed, water, okara, quinoa, spices, and other components.
- Cutting Board and Knife: For chopping vegetables like onion and parsley.
- Grater: For finely grating the carrot.
- Non-Stick or iron Skillet: To cook the patties until they are golden brown and firm.
- Spatula: To flip the patties in the skillet and ensure they cook evenly.
Now, let’s review the list of ingredients and potential substitutions in some cases.
INGREDIENTS NOTES
Here is a list of everything you will need to prepare this recipe:
- Ground Flaxseed: Acts as a binding agent (Substitute: Chia seeds mixed with water).
- Okara (Soybean Pulp): Adds fiber, protein, and texture.
- Cooked Quinoa or Brown Rice: Provides texture and nutrients.
- Onion: Adds aromatic flavor and moisture (Substitute: Shallots or leeks).
- Carrot: Adds subtle sweetness and nutrients.
- Fresh Parsley (or Cilantro): Introduces fresh, vibrant flavors.
- Paprika: Adds warmth and depth of flavor (Substitute: Smoked paprika or chili powder).
- Garlic Powder: Enhances savory taste (Substitute: Fresh minced garlic).
- Nutritional Yeast: Brings cheesy, umami flavor.
- Ground Cumin: Adds earthiness and warmth.
- Rice Flour: Helps bind the mixture (Substitute: Chickpea flour or whole-wheat flour).
- Tapioca Starch: Ensures the burgers hold together (Substitute: Cornstarch or arrowroot powder).
- Salt and Black Pepper: Enhances all flavors.
- Optional Nuts: Adds crunch and extra nutrients (Substitute: Sunflower or pumpkin seeds).
DIRECTIONS WITH PICTURES
To prepare these delicious and nutritious Veggie Burgers, follow these steps:
Prepare the Flax Egg: Mix ground flaxseed with water and let sit for 5 minutes until gelatinous.
Mix the Ingredients: Combine okara, quinoa or rice, onion, carrot, flax eggs, parsley, spices, rice flour, and tapioca starch in a large bowl. Add nuts or seeds if desired.
Season: Add salt and black pepper to taste. Adjust other seasonings as needed.
Form the Patties: Shape the mixture into burger patties. Adjust with more flaxseed or rice flour if too wet or water if too dry.
Cook the Burgers: Heat a non-stick skillet over medium heat. Cook patties for 5-7 minutes on each side until golden brown.
Serve: Serve on whole-grain buns or lettuce wraps with toppings like tomato, onion, lettuce, and avocado.
WHAT WILL YOU LOVE ABOUT THIS RECIPE?
Here’s a highlight of what you’ll love about this Veggie Burgers recipe:
- Nutrient-Dense: Packed with protein, fiber, vitamins, and minerals for a healthy meal.
- Flavorful: Rich, savory taste with a perfect blend of spices and fresh ingredients.
- Easy to Make: Simple steps and common ingredients make preparation a breeze.
- Versatile: Perfect for lunch, dinner, or even as a protein-packed snack.
- Allergen-Free: Free from common allergens like dairy, eggs, and nuts (optional), making it suitable for various dietary needs.
- Sustainable: Utilizes okara, reducing food waste.
Let’s prepare these delicious burgers!
OTHER POPULAR VEGAN BURGERS TO MAKE!
PRINTABLE RECIPE CARD
VEGGIE BURGERS MADE WITH OKARA (Vegan, from soy milk pulp)
Ingredients
- 2 Tbsp ground flaxseed (mixed with 6 Tbsp water to make flax eggs)
- 1 cup okara (soybean pulp)
- 1/2 cup cooked quinoa (or brown rice for texture)
- 1/4 cup onion (finely chopped)
- 1/4 cup carrot (finely grated)
- 1/4 cup parsley (chopped fresh parsley or cilantro)
- 1 tsp paprika
- 1 tsp garlic powder
- 3 Tbsp nutritional yeast
- 1/2 tsp ground cumin
- 1/4 cup rice flour
- 2 Tbsp tapioca starch
- Salt and black pepper to taste
- 1/4 cup chopped nuts or seeds (Optional: finely for crunch)
Instructions
- Prepare the Flax Egg: Mix the ground flaxseed with water in a small bowl and let it sit for 5 minutes until it becomes gelatinous.
- Mix the Ingredients: In a large mixing bowl, combine the okara, cooked quinoa or brown rice, onion, carrot, flax eggs, parsley or cilantro, paprika, garlic powder, nutritional yeast, cumin, rice flour, and tapioca starch. Add optional nuts or seeds for extra crunch and nutrients.
- Season: Add salt and black pepper to taste. Adjust any other seasonings as desired.
- Form the Patties: Use your hands to form the mixture into burger patties. If the mixture is too wet, add more ground flaxseed or some rice flour to help bind it. If it's too dry, add some water.
- Cook the Burgers: Heat a non-stick skillet over medium heat. To prevent sticking, add a small amount of water or vegetable broth. Place the patties on the skillet and cook for 5-7 minutes on each side until golden brown and firm.
- Serve: The burgers can be served with some side dish on whole-grain buns or lettuce wraps with your favorite toppings, such as sliced tomato, onion, lettuce, and avocado.
Notes
- Ingredient Preparation: Ensure the okara is well-drained to remove excess moisture, which will help the patties hold together better when forming. For the quinoa or rice, ensure it’s cooked until just done — overcooking can make the mixture too mushy.
- Texture Adjustments: If the mixture feels too wet or sticky when forming patties, gradually add more rice flour to dry it out slightly. Conversely, a little water or a splash of more flax egg can help it bind better if the mixture is too crumbly.
- Cooking Tips: To achieve an evenly cooked surface and prevent the patties from falling apart, press them gently into the skillet and let them cook undisturbed for the first few minutes before flipping.
- Storage: Uncooked burger patties can be refrigerated for up to 2 days or frozen for longer storage. To prevent them from sticking together, freeze them on a baking sheet before transferring them to a container.
- Customization: The recipe is quite adaptable. For example, you can add different spices like smoked paprika or chili powder for a kick or incorporate finely chopped mushrooms for a meatier texture and extra umami flavor.
- Cooking methods: You can bake these vegan okara burgers in the oven at 375°F for 25-30 minutes, flipping halfway, or air fry them at 375°F for 15-20 minutes, flipping halfway, until golden and firm.
- Okara should be cooked before consumption. Raw okara can contain antinutritional factors, which can interfere with the absorption of nutrients. Cooking okara helps to neutralize these factors and makes it safe and more digestible. Typically, okara is already cooked while making soy milk (like this recipe), but if you are using fresh okara, it’s important to ensure it is thoroughly cooked in your recipes.
WAYS TO ENJOY THESE VEGGIE BURGERS MADE WITH OKARA
This is a versatile vegan delight and can be enjoyed in a variety of ways:
- Classic Burger: Serve the okara veggie burgers on whole-grain buns with fresh lettuce, tomato, onion, avocado, and your favorite vegan condiments.
- Protein-Packed Salad: Crumble the cooked veggie burger over a fresh salad of mixed greens, cherry tomatoes, cucumbers, and a light vinaigrette for a delicious protein boost.
- Burger Bowl: Create a nourishing bowl with the veggie burger, quinoa or brown rice, steamed vegetables, and a drizzle of tahini sauce or your favorite dressing.
- Stuffed Pita: Place the veggie burgers in whole-wheat pita pockets, along with shredded lettuce, diced tomatoes, cucumbers, and a dollop of hummus or vegan tzatziki sauce.
- Breakfast Option: Enjoy a veggie burger patty with avocado toast and a side of fresh fruit for a satisfying and nutritious breakfast.
- Snack Time: Make mini patties and serve them as sliders or finger foods with various dipping sauces for a fun and healthy snack.
DID YOU MAKE THESE VEGGIE BURGERS MADE WITH OKARA?
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