Grilled Tempeh Burgers

Grilled Tempeh Burgers

Serves 4

Topped with your choice of burger fixings, grilled tempeh makes a hearty, healthy veggie burger. (Steaming it first makes it more digestible.) You can also try this tempeh stuffed into whole grain pita bread or sliced and wrapped in a tortilla with cheese, guacamole and salsa.

Ingredients: 
  • 1 (8-ounce) package tempeh, halved lengthwise, then crosswise into 4 pieces
  • 1/4 cup low-sodium tamari
  • 2 tablespoons mirin (Japanese rice cooking wine)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 4 whole grain hamburger buns
  • Topping Suggestions (select any)
  • Grainy mustard
  • Canola mayonnaise
  • Cheese of your choice
  • Guacamole or avocado slices
  • Sliced jalapeño peppers
  • Red ripe tomatoes
  • Butter or romaine lettuce
  • Red onion slices
  • Sauerkraut
  • Sliced dill or sweet pickles
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Method: 

Steam tempeh pieces in or over simmering water for 20 minutes. Remove from heat and transfer to a small plate. Poke small holes in tempeh with a fork on both sides and set aside.

Mix tamari, mirin, garlic powder and onion powder in a wide, shallow dish to make a marinade. Add tempeh, turning to coat, cover and set aside for at least 30 minutes or overnight.

Heat a grill over medium heat. Grill tempeh 4 to 5 minutes on each side, or until browned with grill marks. Alternately, heat a small amount of canola oil in a skillet over medium heat and cook tempeh for 3 to 4 minutes on both sides, until browned.

Serve tempeh on buns with your choice of toppings.

Nutritional Info: 
Per Serving:Serving size: (without suggested toppings), 200 calories (60 from fat), 7g total fat, 1.5g saturated fat, 0mg cholesterol, 810mg sodium, 21g carbohydrate (2g dietary fiber, 5g sugar), 15g protein
Special Diets: 

Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.

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