Cheesy Soy Burgers

Health score
49%
Cheesy Soy Burgers
25 min.
4
395kcal

Suggestions


Are you ready to elevate your lunch or dinner game with a deliciously satisfying meal? Look no further than these Cheesy Soy Burgers! Packed with flavor and nutrition, these burgers are a fantastic option for anyone looking to enjoy a hearty meal without the guilt. With only 395 calories per serving, they are perfect for those who want to indulge while keeping an eye on their dietary goals.

What makes these burgers truly special is the combination of protein-rich soybeans and reduced-fat Cheddar cheese, creating a delightful cheesy texture that will leave your taste buds dancing. The addition of horseradish and Worcestershire sauce adds a zesty kick, while the fresh green onions bring a burst of flavor that complements the savory elements perfectly.

In just 25 minutes, you can whip up a batch of these mouthwatering burgers, making them an ideal choice for busy weeknights or casual gatherings with friends. Serve them on toasted burger buns, topped with fresh lettuce and juicy tomato slices, and you have a meal that is not only delicious but also visually appealing.

Whether you're a seasoned vegetarian or simply looking to incorporate more plant-based meals into your diet, these Cheesy Soy Burgers are sure to impress. So grab your frying pan and get ready to enjoy a delightful twist on a classic favorite!

Ingredients

  • 0.5 cup yogurt plain fat-free
  • teaspoons horseradish prepared
  • 15 oz soybeans rinsed drained canned
  • oz cheddar cheese shredded reduced-fat
  • 0.3 cup breadcrumbs dry
  • tablespoons spring onion finely chopped
  • teaspoon worcestershire sauce 
  • 0.3 teaspoon pepper 
  • 0.1 teaspoon salt 
  • tablespoons eggs fat-free
  •  hawaiian rolls split toasted
  • slices tomatoes 
  •  romaine leaves 

Equipment

  • bowl
  • frying pan

Directions

  1. In small bowl, mix sauce ingredients; set aside.
  2. In medium bowl, mash beans with fork. Stir in remaining patty ingredients. Shape mixture into 4 patties.
  3. Spray 10-inch nonstick skillet with cooking spray. Cook patties in skillet over medium heat about 10 minutes, turning once, until light brown.
  4. Top bottom halves of buns with patties, sauce, tomato and lettuce. Cover with top halves of buns.

Nutrition Facts

Calories395kcal
Protein28.94%
Fat29.59%
Carbs41.47%

Properties

Glycemic Index
53.7
Glycemic Load
13.94
Inflammation Score
-9
Nutrition Score
26.130434704864%

Flavonoids

Naringenin
0.18mg
Kaempferol
0.07mg
Myricetin
0.04mg
Quercetin
0.48mg

Nutrients percent of daily need

Calories:394.88kcal
19.74%
Fat:13.41g
20.63%
Saturated Fat:2.72g
16.98%
Carbohydrates:42.28g
14.09%
Net Carbohydrates:34.06g
12.39%
Sugar:10.56g
11.74%
Cholesterol:31.09mg
10.36%
Sodium:745.86mg
32.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.51g
59.01%
Manganese:1.31mg
65.36%
Phosphorus:462.78mg
46.28%
Iron:7.92mg
43.99%
Vitamin A:2115.11IU
42.3%
Selenium:26.83µg
38.33%
Vitamin B2:0.63mg
37%
Vitamin B1:0.52mg
34.66%
Fiber:8.21g
32.85%
Folate:130.42µg
32.6%
Calcium:323.72mg
32.37%
Magnesium:120.97mg
30.24%
Vitamin K:31.68µg
30.18%
Copper:0.53mg
26.71%
Potassium:849.5mg
24.27%
Vitamin B6:0.37mg
18.44%
Zinc:2.42mg
16.1%
Vitamin B3:3.01mg
15.07%
Vitamin C:12.04mg
14.6%
Vitamin B12:0.43µg
7.19%
Vitamin B5:0.59mg
5.93%
Vitamin E:0.82mg
5.45%
Vitamin D:0.16µg
1.08%