Soybean Hamburg Steak (Milk-Free)
大豆ハンバーグ（乳なし） · Daizu Hanbāgu
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Hamburg steak is a favorite on Japanese preschool lunch menus, and this version works chopped boiled soybeans into the ground pork so children get extra protein and fiber without noticing. Soy milk stands in for cow's milk to soften the panko, which keeps the patties tender and makes them a good fit for kids with a dairy allergy. Baking the patties in the oven instead of pan-frying means they cook evenly without any flipping, just as we do them 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
- 7.5 gpanko
- 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.
- 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 mince the onion. Heat the oil in a frying pan and cook the onion until soft. Roughly chop the soybeans (or mash them).
- 2
Combine the onion and soybeans from step 1 with the ground pork, panko, soy milk, and salt, and knead well until the mixture becomes sticky.
- 3
Shape the mixture into 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 | 193.5 kcal | 387 kcal | 193.5 kcal |
| Protein | 13.8 g | 27.6 g | 13.8 g |
| Fat | 12.3 g | 24.6 g | 12.3 g |
| Carbohydrates | 11.6 g | 23.1 g | 11.6 g |
| Fiber | 4.1 g | 8.1 g | 4.1 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 42 mg | 84 mg | 42 mg |
| Iron | 1.7 mg | 3.3 mg | 1.7 mg |
| Potassium | 381 mg | 762 mg | 381 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 193.5 kcal | 13.8 g | 12.3 g | 11.6 g | 4.1 g | 0.5 g | 42 mg | 1.7 mg | 381 mg |
| 1 adult serving | 387 kcal | 27.6 g | 24.6 g | 23.1 g | 8.1 g | 0.9 g | 84 mg | 3.3 mg | 762 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.
