Okara Burgers or Meatballs
Okara burgers or meatballs are a savory, plant-based patty made primarily from okara—the fibrous pulp left over from making soy milk or tofu. They are a popular home-style dish in Japan, often seasoned with ingredients like soy sauce, ginger, and onions, then pan-fried or baked. This recipe is a classic example of 'mottainai' (a Japanese term for avoiding waste) by repurposing a byproduct into a nutritious meal.
🍽️ Nutrition at a glance
This dish is a good source of plant-based protein and dietary fiber, with a moderate amount of fat depending on the cooking method. A typical serving provides key nutrients like iron, calcium, and B vitamins, with a calorie range of approximately 150-250 kcal per serving.
Nutrition breakdown
| Calories | 200 kcal |
| Protein | 12 g |
| Carbs | 18 g |
| Fat | 8 g |
| Fiber | 7 g |
| Sugar | 3 g |
| Sodium | 350 mg |
| Iron | 2.5 mg |
| Calcium | 100 mg |
| Potassium | 300 mg |
| Magnesium | 40 mg |
| Phosphorus | 150 mg |
| Folate | 60 mcg |
| Vitamin B6 | 0.2 mg |
| Manganese | 0.8 mg |
Per 2 patties (approx. 150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, okara burgers are a staple of Japanese home cooking and Buddhist vegetarian (shojin ryori) cuisine, showcasing a deep-rooted ethic of resourcefulness. Nutritionally, they are unique for being high in insoluble fiber, which supports digestive health, while being low in cholesterol.
