The Soya Story

Soya Recipes

Tofu Burgers

These are simple to make and delicious. The friends I tested these on loved them – one was a meat-eating biker who was surprised how good they were. I used a burger press (about a fiver from good hardware or kitchen stores) to make the burgers easy to cook. It was the first time I’d used one and I loved it! The press is easy and quick to use and works well with bean burgers too. Just remember to peel off the waxed paper circles before you cook the burgers! Otherwise use cookie cutters or a clean coffee jar lid.

• 1 tbsp olive oil
• 1 medium onion, finely chopped
• 1 clove garlic, crushed
• 225g/8oz firm plain tofu
• 3 tbsp oats (porridge oats are fine)
• 2 tbsp gram flour (also called besan) or chick pea flour, available from big supermarkets, ethnic food shops or health food shops
• 2 shoyu or tamari style soya sauce
• 1 tsp paprika
• 1 tsp mixed herbs
• ½ tsp allspice
• More oil or oil spray to fry burgers

1. In a medium saucepan, heat the oil. Sauté (gently fry) the onion and garlic until onion is translucent.
2. Turn off heat, add tofu and mash the mixture with a potato masher until soft.
3. Add all other ingredients except for frying oil. Mix in until everything is thoroughly integrated.
4. Make 4 burgers – see notes above.
5. If you aren’t using a burger press you may wish to chill the burgers for a few minutes to make cooking easier.
6. In a frying pan – preferably non-stick – heat the oil or spray. Gently fry the burgers for a few minutes until golden brown on each side.
7. Good served on rolls with salad, relish and vegan mayo – or with baked potatoes.

The Soya Story - Contents

• Introduction
• History


• Soya: the superbean! - The nutritional power of soya


• Soya: the health protector - The health effects of soya
• Phytoestrogens
• Heart health
• Blood pressure
• Diabetes and CVD
• Diabetes
• Menopausal symptoms
• Bone health
• Breast cancer
• Prostate cancer
• Endometrial cancer
• Colon cancer
• Brain power
• Soya-based infant formula
• Thyroid function
• Allergies
• Soya production
• Summary
• References


• Soya: a global threat? - How soya impacts the environment


• Bean cuisine! - An introduction to cooking with soya
• Ingredients
• Tofu Manufacturers
• Stockists


• Soya recipes
• Nutty Walnut Granola Crunch
• French toast
• Pancakes – Sweet or Savory
• Instant Tahini and Miso Sauce
• Andy’s Tofu Scramble
• Edamame, Pea & Mint Soup
• Miso Soup
• Oriental Bean Salad with Sweet Chilli, Lime & Coriander Dressing
• Tofu Satay Skewers
• Asparagus and Cheatin’ Meatie Spears with Vegan Hollandaise Sauce
• Tofu Muttar Panir
• Tempeh & Mushroom Pie
• Sticky Tofu Stir-fry
• Supersonic Noodles
• Smokey Stuffed Baked Potatoes
• Tofu burgers
• Martin Shaw’s Chilli Non-Carne
• Creamy Baked Cheesecake
• Raspberry & Almond Syllabub
• Chocolate Mousse


• Bean in the kitchen

Resources:

The Soya Story
Read the online version of our guide to soya
Download the pdf
Buy the guide

The Safety of Soya
Read our fully-referenced soya fact sheet
Download the pdf
Buy the factsheet

Soya-Based Infant Formula
A safe alternative to cow's milk formula
Download the pdf

The Soya Saga
Should we be running scared or welcoming this little bean into our hearts and stew pots?
Read this article on soya from VeggieHealth issue 4

Myth-Busting
The VVF examines the soya scare-mongering stories and investigates what, if any, scientific basis there is behind them

Soya and the Environment
Soya farming is devastating the Amazon, but where does all the soya go? It's not for human consumption…

FAQs
What worries you most? Read some of our most frequently asked nutritional enquiries

Soya research
Read the scientific evidence for yourself…