Soybean Hamburg Steak
大豆ハンバーグ
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Hamburg steak is a Japanese favorite, and this version stretches the ground pork with boiled soybeans for an extra dose of plant protein and fiber. Chopping or mashing the soybeans lets them blend right into the meat, so even children who are wary of beans happily eat them without noticing. Baking the patties in the oven instead of frying them keeps the texture soft and makes it easy to cook a whole batch at once, just as we do in the school 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
- 2.1 gskim milk powderMilk with the fat and water removed. Substitute: No skim milk powder? Leave it out and use milk in place of the water it is dissolved in, in the same amount (for example, 30 g skim milk powder + 130 g water becomes 130 g milk). Milk still contains milk, so this swap is not for a milk allergy.
- 8.3 mlwater
- 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.
- skim milk powder (スキムミルク)
- Milk with the fat and water removed. Substitute: No skim milk powder? Leave it out and use milk in place of the water it is dissolved in, in the same amount (for example, 30 g skim milk powder + 130 g water becomes 130 g milk). Milk still contains milk, so this swap is not for a milk allergy.
Directions
Video is in Japanese and may show a different version of this dish (other ingredients or steps). Follow the ingredients and steps on this page, especially when cooking for allergies.
- 1
Finely mince the onion. Coat a frying pan with the oil and sauté the onion until softened. Roughly chop the soybeans (or mash them).
- 2
Combine the sautéed onion, ground pork, panko, the skim milk powder dissolved in lukewarm water, and the 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 | 196.5 kcal | 393 kcal | 196.5 kcal |
| Protein | 14.3 g | 28.5 g | 14.3 g |
| Fat | 12 g | 24 g | 12 g |
| Carbohydrates | 12.1 g | 24.3 g | 12.1 g |
| Fiber | 3.9 g | 7.8 g | 3.9 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 61.5 mg | 123 mg | 61.5 mg |
| Iron | 1.5 mg | 3 mg | 1.5 mg |
| Potassium | 405 mg | 810 mg | 405 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 196.5 kcal | 14.3 g | 12 g | 12.1 g | 3.9 g | 0.5 g | 61.5 mg | 1.5 mg | 405 mg |
| 1 adult serving | 393 kcal | 28.5 g | 24 g | 24.3 g | 7.8 g | 0.9 g | 123 mg | 3 mg | 810 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.
Ingredients in this recipe
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