VEGGIE BURGERS MADE WITH OKARA (Vegan, from soy milk pulp)
Bursting with flavor and protein, these veggie burgers made with okara are healthy, meaty, and seriously satisfying.
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.