Beef Burger with Egg
อาหารกลางวัน • ไทย
How to Make Vegetarian 'Beef' Burger with Egg (Traditional & Healthy Version)
The Vegetarian 'Beef' Burger with Egg is a delicious global snack adapted for Indian palates and health-conscious eaters. While authentic beef burgers are popular worldwide, this vegetarian version uses protein-rich soya granules to mimic the texture and flavor of beef, making it suitable for the Indian vegetarian diet. Eggs add an extra layer of nutrition, taste, and satisfaction, making it a filling snack or light meal. In India, fusion burgers have become increasingly popular in urban cafés and home kitchens, blending global comfort food with Indian spices and ingredients. This vegetarian burger is seasoned with garam masala, coriander, and a touch of green chili for warmth, layered with crisp lettuce and juicy tomatoes, and finished with a perfectly cooked egg. It offers the quintessential burger experience without compromising on traditions or dietary preferences. Whether you’re looking for a wholesome meal for kids, a protein-rich post-workout snack, or a satisfying lunchbox treat, this burger fits the bill. Combining classic burger flavors with Indian spices, it is a flavorful, healthy, and guilt-free choice for all ages.
วัตถุดิบ(สำหรับ 1 burger with 1 egg each)
- 1 cup Soya granules (soaked and drained)
- 2 Whole wheat burger buns (preferably homemade or multigrain)
- 2 Eggs (free-range preferred)
- 1/2 Onion (finely chopped)
- 1 Green chili (finely chopped) - ไม่จำเป็น
- 1/2 tsp Garam masala
- 2 tbsp Coriander leaves (finely chopped)
- 1/4 tsp Black pepper powder
- to taste Salt
- 2 Lettuce leaves (washed and dried)
- 1 Tomato (sliced)
- 2 tsp Olive oil (for pan-frying)
วิธีทำ
- 1
Soak soya granules in hot water for 5 minutes. Squeeze out excess water and set aside.
5 minutes
Ensure soya granules are well-drained for best texture.
- 2
In a bowl, mix the soya granules, chopped onion, green chili, coriander, garam masala, black pepper, and salt. Mix well and shape into two firm patties.
5 minutes
Press the patties tightly so they hold together during cooking.
- 3
Heat 1 tsp olive oil on a non-stick tawa or skillet. Pan-fry the patties on medium heat for 3-4 minutes each side until golden brown and crispy.
8 minutes
Do not flip patties too soon—wait for a crust to form.
- 4
In the same pan, add a little oil and crack eggs one by one. Cook to your preferred doneness (sunny side up or over easy). Sprinkle with a pinch of salt and pepper.
4 minutes
Cover the pan for soft yolks or cook uncovered for firmer eggs.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
Choosing a vegetarian burger with egg is a smart way to enjoy a classic comfort food while maintaining a balanced diet. Soya is naturally cholesterol-free, low in fat, and rich in complete protein. Eggs add vitamin D and B12, while whole wheat buns boost fiber intake. This snack is filling yet light, supports weight management, and is perfect for those seeking wholesome, macro-balanced meals without compromising on taste.
This vegetarian burger is a great source of plant-based protein thanks to soya granules and eggs, supporting muscle health and satiety. Whole wheat buns add complex carbohydrates and fiber, aiding digestion and steady energy release. Vegetables like lettuce, tomato, and onions supply antioxidants, vitamins A and C, and minerals such as potassium and iron. Using minimal olive oil keeps saturated fat low, and the absence of processed sauces reduces unnecessary added sugars and sodium.
เคล็ดลับ
- 💡Tip 1: Squeeze all water from soya granules for best burger texture.
- 💡Tip 2: Use a hot tawa to sear patties and lock in flavor.
- 💡Tip 3: Toast buns just before assembling for crunch and freshness.
- 💡Tip 4: Add a dash of lemon juice to the patty mix for brightness.
- 💡Tip 5: Include seasonal greens or sprouts for added nutrition.
การเก็บรักษาและการเสิร์ฟ
Keeps for 6-8 hours at room temperature. Refrigerate the cooked patties for up to 2 days; assemble burgers fresh before eating.
เหมาะสำหรับเสิร์ฟ: Breakfast or Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 480.0 kcal |
| โปรตีน | 11.5 g |
| คาร์โบไฮเดรต | 18.0 g |
| ไขมันทั้งหมด | 10.5 g |
| ไฟเบอร์ | 1.2 g |
| น้ำตาล | 3.0 g |
| โซเดียม | 420.0 mg |
| โพแทสเซียม | 200.0 mg |
| คอเลสเตอรอล | 70.0 mg |
| วิตามินเอ | 60.0 IU |
| วิตามินซี | 0.5 mg |
| แคลเซียม | 60.0 mg |
| เหล็ก | 2.0 mg |
| Magnesium | 18.0 mg |
| Zinc | 2.1 mg |
| Phosphorus | 110.0 mg |
| Vitamin D | 0.7 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 2.7 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.8 µg |
| Folate | 22.0 µg |
