Soy and sweet potato burger- vegan, gluten free

Soy, also referred to as the ‘great legume’, is a native of China, and was grown for almost 3000 years until now. But, because of its toughness despite lengthy boiling, and lack of taste, its full potential was not explored until about 1000 years ago. Rich in protein, and low in carbohydrates, soy that was made into tofu put the cheap protein option amidst rice and wheat on the Asian dinner tables. Tofu is made by coagulating soy milk with gypsum. 
Interestingly, soy meat was born when two Buddhist missionaries traveled to China from India after the silk route and advocated for a meatless diet. 
Soy oil, soy bean sprouts, soy meat, edamame (green mature beans plucked from the plant), soy sauce, and soy milk are all forms from one plant in wide use around the world. 

Despite the myths about ‘dangerous of soy’, so far scientifically, it has been shown to be extremely beneficial in multiple aspects of health, with special mention to reducing breast cancer risk. The link below will let you read the article that reviewed more than 100 studies done on soy consumption and health effects.

https://onlinelibrary.wiley.com/doi/abs/10.1002/mnfr.201900751

If Plant based protein is a human, it would have a very vibrant personality to it with plenty of fiber, less cholesterol and planet friendliness. Animal protein on other hand, sans all those perks, and comes with a notable cost of health – of both the animal being consumed and the one consuming it.

That itself, should prompt you to try the plant protein, which is the powerful soy in this recipe.

I started of experimenting with different kinds of soy products and realized how versatile it can be. Instead of meat burgers, or black bean burgers, the combination of soy and sweet potato with added spices and veggies makes a nourishing, appetizing burger .

Soy and sweet potato burger- vegan, gluten free

Experience this healthy, delicious plant based burger with simple ingredients and easy process.

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Course Main Course

Cuisine American, Indian

Servings 4

Ingredients

  

• 1.5 cups Soy granules – I used Anthony's TVP from amazon
• 2 medium Sweet potatoes steamed and mashed (white ones bind better with starch content)
• 1/2 cup Onion finely chopped
• 1/2 cup Bell peppers- your color of choice finely chopped
• 1/2 cup Frozen corn
• Cilantro to garnish
• 1/2 tsp chili powder
• 1/4 tsp cumin powder
• 1/4 tsp turmeric powder
• 1/2 tsp corn starch mixed in 1 tbsp water
• 1 cup roughly ground rolled oats or wholewheat breadcrumbs
• Salt to taste
• 1 Tbsp Oil to shallow fry
• 2 flax eggs ( mix 2bsp flax with 6 Tbsp water and let it sit for 15 min)

To Assemble Burger

• Burger buns whole wheat
• Onion Slices
• Tomato Slices
• Vegan Cheese per preference
• Lettuce
• Avocado slices
• Microgreens
• Vegan Mayonnaise I prefer chipotle flavor

Instructions

 

Making Soy Patties

• Heat about 1 1/2 cup water and remove it off the stove when just about to boil. Add the soy granules and let them sit in water for 3-5 min. They will swell up. Now, squeeze them with your hand and set aside in a bowl

  In a skillet, with a tea spoon of oil, add onions and bell peppers, corn then let it cook for 5 min. Add cumin, chili powder, and turmeric. Then add the mashed sweet potato, cilantro and mix thoroughly. Add the cornstarch slurry and it helps bind the mixture.

  Take the mixture off the stove into the bowl with soy granules in it. Add the flax eggs, followed by roughly ground oats or breadcrumbs. Mix well with a spatula.

  Using your hands, make patties of your desired size. The sweet potatoes, cornstarch, flax will help to nicely hold the shape of your patty.

  * Put the made patties in the fridge for at least 20 min*- Do not skip this step. This well help the structure, so that the patties do not fall apart when you fry them.

Frying Patties- shallow fry on stove top or air fry- prefer airfry as less use of oil and the color is better.

• Have a skillet with oil for a shallow fry ready on medium heat. Add the patties and flip each patty after about a minute when one side is brown. Take the fried patties onto a paper towel to absorb extra oil. 

  If using airfryer, which I prefer-simply place the patties in the airfryer basket and set the air fryer to about 380F for 12-15 min depending on your device.

Assembling Burger

• Get the burger buns ready on the grill or griddle. Add vegan mayo of your choice to the buns (I blitz avocado, cilantro, garlic, green chili with a touch of plant based yogurt and lime juice/salt).

  Now assemble the burger with onions, tomato, vegan cheese slices( optional), avocado slices and lettuce with a patty in between.

Notes

*The patties can be stored in the fridge for 3-4 days and in freezer for a longer period of time. 

 

*Try to use non GMO soy chunks.