L’hamburger di soia è un secondo vegan, ideale per chi segue una dieta vegana o vegetariana perché sono privi di alimenti di origine animale o per chi cerca un’alternativa ad un secondo piatto di carne o pesce. Preparare gli hamburger di soia in casa è davvero semplicissimo e le calorie sono molto contenute, ecco perché è consigliato anche nel caso si debba rispettare un regime alimentare ipocalorico.
Hamburger di soia: calorie e valori nutrizionali
(i valori si riferiscono all’hamburger di soia confezionato)
- Calorie: 177 kcal
- Grassi: 6.30 g
- Carboidrati: 14.27 g
- Proteine: 15.70 g
- Fibre: 4.90 g
- Zuccheri: 1.07 g
- Acqua: 61.21 g
- Amido: 5.78 g
- Ceneri: 2.52 g
Ricetta dell’hamburger di soia
Preparare gli hamburger di soia con le proprie mani è davvero semplicissimo e talvolta anche più sano. Inoltre si possono personalizzare secondo i propri gusti.
Ingredienti per 2 persone
- 8 cucchiai di granulare di soia
- 8 cucchiai di fiocchi d’avena (o riso/farro bollito)
- 3 cucchiai di pangrattato
- 1 cipolla tritata
- 1 cucchiaio di salsa di soia
- 2 cucchiai di olio extravergine di oliva
- Mix di spezie a piacere
- Qualche cucchiaio di latte di soia/riso/avena
Preparazione
- Fate reidratare il granulare di soia con qualche cucchiaio di latte e fate riposare per 15 minuti.
- Aggiungete l’avena o il riso bollito e frullate il tutto con il mixer.
- Unite il pangrattato, l’olio, la salsa di soia e gli aromi a piacere. Ricavate a questo punto degli hamburger. Se vedete che tendono a disfarsi, aggiungete un altro cucchiaio di pangrattato e un po’ di latte di soia.
- Adagiate su una teglia rivestita di carta da forno e lasciate cuocere in forno a 180-200°C per 15-20 minuti.
Photo Credit| Thinkstock
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