Grilled Tempeh Burgers
Serves 4
Time 1 hr 10 min
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.
Special Diets:
Ingredients
- 1 (8.0-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)
- Grainy mustard
- Mayonnaise
- Cheese of your choice
- Guacamole or avocado slices
- Sliced jalapeño peppers
- Tomatoes
- Butter or romaine lettuce
- Red onion slices
- Sauerkraut
- Sliced dill or sweet pickles
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 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.
Nutritional Info:
Per serving: (without suggested toppings), 200 calories (60 from fat), 7g total fat, 1.5g saturated fat, 0mg cholesterol, 810mg sodium, 21g carbohydrates (2g 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.
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Ingredients
- 1 (8.0-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)
- Grainy mustard
- Mayonnaise
- Cheese of your choice
- Guacamole or avocado slices
- Sliced jalapeño peppers
- Tomatoes
- Butter or romaine lettuce
- Red onion slices
- Sauerkraut
- Sliced dill or sweet pickles