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.
1 (8-ounce) package tempeh, halved lengthwise, then crosswise into 4 pieces
1/4 cup low-sodium tamari
2 tablespoons mirin
1 teaspoon garlic powder
1 teaspoon onion powder
4 whole grain hamburger buns
Topping Suggestions (select any)
Cheese of your choice
Guacamole or avocado slices
Sliced jalapeño peppers
Butter or romaine lettuce
Red onion slices
Sliced dill or sweet pickles
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 up to overnight.
Prepare a grill for medium heat cooking. Grill tempeh until browned, 4 to 5 minutes on each side. 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.
Per Serving: Serving size: (without suggested toppings), 200 calories (60 from fat), 7g total fat, 1.5g saturated fat, 810mg sodium, 21g carbohydrates, (2 g dietary fiber, 5g sugar), 15g protein.
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.