Vegetarian Edamame Burgers with Whole Wheat Buns
Savory and protein-rich burger patties made from edamame, served in a whole wheat bun with fresh vegetables. A delicious and healthy alternative to the classic burger.
Why this dish is good for you
Edamame is an excellent plant-based protein source and, along with the fiber from the whole wheat bun and vegetables, provides high fiber intake, supporting digestion and the microbiome. Edamame contributes to heart health. The dish provides sustained energy and promotes cell protection through vitamins and antioxidants.
Ingredients
- Edamame((shelled))200
- Oats((fine flakes))30
- Onion((small))50 g
- Garlic3 g
- Cilantro7.5 g
- Olive Oil (Extra Virgin)7.5 g
- Burger Buns((Whole Wheat))120 g
- Tomatoes50 g
- Avocado75 g
Method
- 1
Prepare the edamame according to package instructions (briefly blanch or steam). Mash coarsely in a bowl.
- 2
Add onion, garlic, cilantro, oats, 0.5 tbsp olive oil, 0.5 tsp salt, and 0.25 tsp pepper to the edamame and mix well until a moldable mass is formed. If needed, add a bit more oats.
- 3
Form 2 patties from the mixture.
- 4
Heat the remaining olive oil in a pan over medium heat. Fry the patties for about 5-7 minutes on each side until they are golden brown and heated through.
- 5
Toast the burger buns briefly. Top with lettuce, tomato slices, avocado slices, and the edamame patty.
- 6
Serve immediately.
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