Soybean Hamburg Steak (Milk & Wheat-Free)
大豆ハンバーグ（乳小麦なし）
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Hamburg steak is one of the most loved dishes on any Japanese school lunch menu, and this version folds chopped soybeans into the ground pork so children get an extra helping of beans without noticing. Instead of the usual egg-and-breadcrumb binder, the patties are held together with potato starch and a splash of soy milk, so the recipe contains no milk or wheat. Baking the patties in the oven rather than pan-frying keeps them soft and juicy and makes it easy to cook a whole tray at once, just as we do in the preschool kitchen. A little ketchup on the side is all the sauce they need.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 22.5 gonion
- 37.5 gboiled soybeans (canned or vacuum-packed)Plain cooked whole soybeans sold in cans or pouches, ready to use. Substitute: Canned chickpeas or white beans.
- 37.5 gground pork
Seasonings
- 1.5 gvegetable oil
- 4.5 gpotato starch (katakuriko)Japanese potato starch used for thickening sauces and coating fried foods. Substitute: Cornstarch: start with the same amount and add a little more if it is still thin. It thickens a little less than potato starch and needs a couple of minutes at a gentle bubble to reach full thickness.
- 8.3 gsweetened soy milk (Japanese chosei tonyu)Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
- 0.2 gsalt
- 3 gketchup
About the Japanese ingredients in this recipe
- boiled soybeans (canned or vacuum-packed) (大豆水煮)
- Plain cooked whole soybeans sold in cans or pouches, ready to use. Substitute: Canned chickpeas or white beans.
- potato starch (katakuriko) (かたくり粉)
- Japanese potato starch used for thickening sauces and coating fried foods. Substitute: Cornstarch: start with the same amount and add a little more if it is still thin. It thickens a little less than potato starch and needs a couple of minutes at a gentle bubble to reach full thickness. Read the guide: Katakuriko (Japanese Potato Starch) and What to Use Instead → Guide: japanese-school-lunch.com/articles/katakuriko-potato-starch/
- sweetened soy milk (Japanese chosei tonyu) (調製豆乳)
- Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
Directions
- 1
Finely chop the onion. Heat the oil in a frying pan and sauté the onion until soft. Roughly chop the soybeans (or mash them).
- 2
Combine the onion and soybeans from step 1 with the ground pork, potato starch, soy milk, and salt, and knead well until the mixture becomes sticky.
- 3
Shape the mixture into Hamburg steak patties and arrange them on a baking sheet. Bake in an oven preheated to 200°C (400°F) for about 20 minutes.
- 4
Plate the patties and serve with ketchup on the side.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 183 kcal | 366 kcal | 183 kcal |
| Protein | 12.8 g | 25.5 g | 12.8 g |
| Fat | 12 g | 24 g | 12 g |
| Carbohydrates | 10.1 g | 20.1 g | 10.1 g |
| Fiber | 3.6 g | 7.2 g | 3.6 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 40.5 mg | 81 mg | 40.5 mg |
| Iron | 1.5 mg | 3 mg | 1.5 mg |
| Potassium | 370.5 mg | 741 mg | 370.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 183 kcal | 12.8 g | 12 g | 10.1 g | 3.6 g | 0.3 g | 40.5 mg | 1.5 mg | 370.5 mg |
| 1 adult serving | 366 kcal | 25.5 g | 24 g | 20.1 g | 7.2 g | 0.6 g | 81 mg | 3 mg | 741 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
