Tasty soya burger patty for weight loss

  • Prep Time
    10 hours 20 min
  • Cook Time
    20 min
  • Serving
    10
  • View
    155

A single soya burger patty gives only 50 kcal. If you are planning a weight loss diet, you can have these multiple soya burger patties. Alternatively your can make a burger with the help of bread. This soya burger patty is very delicious, crunchy, and tasty. I hope you won’t feel like having a weight-loss snack when you taste this patty.

How soya burger patty is made?

Usually, the regular burger patties including some soya burger patties are pan-fried. This adds to more fats and calories in it which makes this burger patty not suitable to add to your weight loss diet. If you eat a pan-fried soya burger then it may be possible that you will exceed the daily calorie restrictions. Further, it may be possible that you overeat. 

On the other hand, this soya burger patty is roasted with very little oil. Hence the fat content in this patty is very less as compared to the pan-fried patty. In addition, it is nutritious too.

Soya burger patty can be eaten solo with mint chutney or mayonnaise. Additionally, you can prepare it in the form of a burger too.

Highlights of the Soya burger patty

  1. High in Protein – This is a high-protein soya burger patty. A single soya burger patty gives 3.7 grams of protein. A meal of 6 soya burger patties with curd or chutney may provide you 22 grams of protein which could be more than 1/3rd of your daily protein requirements.
  2. Low in carbs – The soya burger patty provides only around 3.3 grams of carbs. That means a meal of 6 soya burger patties will give you just 19.8 grams of carbs. You can add these soya burger patties without any bread in your low-carb diet as well.
  3. High in fiber – A meal of 6 soya burger patties will provide you 14.8 grams of fiber which is around 50% of the requirement of females. A diet high in fiber may keep your gut healthy, help bowel movement, provide satiety, and aid in weight loss.
  4. Low free sugar – This meal of soya burger patties gives just 5% of totally free sugar. This means this meal will not increase your glycemic load and also help your manage blood sugar levels.
  5. The soya burger patty is also rich in folate, vitamin C, vitamin d, and other vitamins as well.
  6. Additionally, this soya burger patty is also rich in iron, phosphorus, copper, molybdenum too. 
  7. It also contains good potassium which may help you maintain your blood pressure. You can refer to the detailed nutritional information below.

Ingredients

Ingredients of Soya burger patty

Soya burger patty nutrition facts compared with male and female RDA

Serving size: 6 soya burger patty

Calories in soya burger patty

Calories in soya burger patty are 298.56 kCal; as much as 14.93 % of male DRI of 2000 kCal. Therefore, it can attain 19.90 % of female DRI of 1500 kCal.

Protein forms 29.74 % of the calories

Carbs form 26.53 % of the calories in soya burger patty.

Fats form 40.88 % of the calories.

Macros in soya burger patty

Protein in soya burger patty – 22.2 gm, particularly 29.60 % of male DRI of 75 gm. Further, it can complete 39.47 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.

Carbs in soya burger patty – 19.8 gm, therefore, is 7.20 % of male DRI of 275 gm. Therefore, it can achieve 9.60 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.

Fats in soya burger patty – 13.56 gm, notably 20.34 % of male DRI of 66.67 gm. As a result, a woman gets 27.12 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.

The Fibre in soya burger patty – 14.82 gm, thus is, 39.00 % of male DRI of 38 gm. Consequently, females get 59.28 % of female DRI of 25 gm.

Soluble Fibre – 3.18 gm, particularly 31.80 % of male DRI of 10 gm. Consequently, females will get as much as 32.25 % of female DRI of 9.86 gm.

Total Free Sugar – 3 gm, which is not only 5.00 % of male DRI of 60 gm but also 6.00 % of female DRI of 50 gm.

Vitamins in soya burger patty

Vitamin A – 94.2 mcg, as much as 10.47 % of male DRI of 900 mcg. Furthermore, women can get as much as 13.46 % of female DRI of 700 mcg.

Thiamine (Vitamin B1) – 0.3 mg, particularly 25.00 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 27.27 % of female DRI of 1.1 mg.

Riboflavin (Vitamin B2) – 0.12 mg, therefore, is 9.23 % of male DRI of 1.3 mg. Besides, women also get 10.91 % of female DRI of 1.1 mg.

Niacin (Vitamin B3) – 1.5 mg, notably 9.38 % of male DRI of 16 mg and 10.71 % of female DRI of 14 mg.

Pyridoxine (Vitamin B6) – 0.3 mg, thus is, 23.08 % of DRI of 1.3 mg for males and females.

Biotin (Vitamin B7) – 2.94 mcg, therefore, is 9.80 % of DRI of 30 mcg for males and females.

Total Folate (Vitamin B9) – 189.18 mcg, as much as 47.30 % of DRI of 400 mcg for males and females.

Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females

L-ascorbic acid (Vitamin C) – 49.98 mg, therefore, is 55.53 % of male DRI of 90 mg. Further, it is 66.64 % of female DRI of 75 mg.

Calciferol (Vitamin D) – 37.8 mcg, notably 756.00 % of DRI of 5 mcg for males and females.

Alpha-tocopherol (Vitamin E) – 0.78 mg, thus is, 5.20 % of DRI of 15 mg for males and females.

Vitamin K – 53.76 mcg, as much as 44.80 % of male DRI of 120 mcg and 59.73 % of female DRI of 90 mcg.

Minerals in soya burger patty

Calcium – 148.02 mg, particularly 14.80 % of DRI of 1000 mg for males and females.

Phosphorus – 280.68 mg, therefore, is 40.10 % of DRI of 700 mg for males and females.

Iron – 5.58 mg, notably 69.75 % of male DRI of 8 mg and 31.00 % of female DRI of 18 mg.

Magnesium – 5.58 mg, thus is, 1.40 % of male DRI of 400 mg and 1.80 % of female DRI of 310 mg.

Copper – 720 mcg, as much as 80.00 % of DRI of 900 mcg for males and females.

Manganese – 1.62 mg, particularly 70.43 % of male DRI of 2.3 mg and 90.00 % of female DRI of 1.8 mg.

Molybdenum – 60 mcg, therefore, is 133.33 % of DRI of 45 mcg for males and females.

Zinc – 2.34 mg, notably 21.27 % of male DRI of 11 mg. At the same time, women get 29.25 % of female DRI of 8 mg.

Chromium – 0 mcg, thus is, 0.00 % of male DRI of 35 mcg. Besides, women too get 0.00 % of female DRI of 25 mcg.

Selenium – 10.44 mcg, as much as 18.98 % of DRI of 55 mcg for males and females.

Cholesterol – 0 mg,

Potassium – 1010.04 mg, as much as 21.49 % of DRI of 4700 mg for males and females.

Sodium – 5.34 mg, particularly 0.36 % of DRI of 1500 mg for males and females.

Omega 3 – 733.92 mg, therefore, is 122.32 % of DRI of 600 mg for males and females,

Omega 6 – 5956.86 mg, not only 992.81 % of DRI of 600 mg for males and females.

    Cooking method

    Step 1

    Take ½ cup of soybean.

    Step 2

    Wash 2 - 3 times.

    Step 3

    Now add sufficient water and soak it overnight.

    Step 4

    Next morning when you see soybeans soaked properly and weight will also double during the soaking process.

    Step 5

    Wash it again.

    Step 6

    Take a pressure cooker add soaked and washed soybean and pressure cook it until 6 - 7 whistle came.

    Step 7

    When the pressure cooker depressurized itself.

    Step 8

    Separate the water and cook soybeans.

    Step 9

    Now add cooked soybean to mixer jar add little water nearly 15 spoons.

    Step 10

    Grind it coarsely.

    Step 11

    Transfer the soybean paste to the plate. Add chopped onions.

    Step 12

    Wash and chop, tomato, and capsicum.

    Step 13

    In a chopper I am adding coriander leaves, green chili, ginger, garlic and mint leaves.

    Step 14

    I chop vegetables in the chopper, it saves nearly 50 chopping time.

    Step 15

    Now add chopped vegetables to soybean paste, add 1/4th cup oats.

    Step 16

    Add 1/4th cup Oats.

    Step 17

    Spices like red chili flakes, oregano and add salt as per taste, mix well.

    Step 18

    Now take the little mixture and give cutlet shapes.

    Step 19

    We can make 10 cutlets from this mixture.

    Step 20

    Heat a pan, grease it with little oil.

    Step 21

    Now add these cutlets on tawa and roast them on both sides.

    Step 22

    To roast the cutlets properly, we need to roast them on slow to medium flame and it takes nearly 5 - 6 min, to properly roast.

    Step 23

    Our healthy high protein cutlets are ready to serve.

    Step 24

    We can add 5 to 6 high protein vegetable cutlets in our meal along with chutney or curd. If you are having a burger, choose wide dressing to add vegetables too. Choose brown bread instead of white bread. Portion control is advised

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