Easy Tempeh Burger (High Protein & Vegan)
User Reviews
4.9
27 reviews
Excellent
-
Prep Time
15 mins
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Cook Time
15 mins
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Total Time
40 mins
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Servings
5 burgers
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Calories
270 kcal
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Course
Main Course
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Cuisine
American
Easy Tempeh Burger (High Protein & Vegan)
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These homemade tempeh burgers are high in protein, loaded with flavor, vegan, and easily made gluten-free . They can be baked for an oil-free option or pan-seared in oil for a crispy exterior. Serve with your favorite burger fixings or skip the bun and enjoy them atop a big salad or with your favorite veggies and whole grains. *See Notes for pan seared cooking method and a way to make this recipe without a food processor.
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Ingredients
- ½ cup walnut halves (use raw sunflower seeds for nut-free)
- 1 tablespoon fennel seeds
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon red pepper flakes or more if you like extra spicy
- ½ teaspoon ground sage
- ¼ teaspoon black pepper
- 8 ounces tempeh, cubed
- 1 (15 oz) can black beans, rinsed and drained well
- 3 tablespoons soy sauce or gluten-free tamari
- ¼ cup vital wheat gluten or gluten-free all-purpose flour
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Instructions
- Preheat oven to 375°F (190°C) and line a baking sheet with parchment or a silicone baking mat.
- Place the walnuts and fennel seeds in the bowl of a food processor and pulse until there are no more large chunks of nuts, about 10 to 12 pulses. Add the remaining spices - paprika, oregano, thyme, basil, garlic, onion, red pepper flakes, sage, and black pepper - and pulse to combine.
- Add the tempeh, beans, soy sauce and vital wheat gluten to the food processor. Pulse several times, then remove the lid to scrape down the sides and stir. The mixture should look dry, but if it seems too dry, add 1 tablespoon of water. Process until fully incorporated, with no large pieces of tempeh or beans remaining, but not so long that it becomes a paste.
- To form the patties, spoon the mixture into a ½ cup measuring cup and pack it down tightly. Run a butter knife around the edge of the measuring cup and coax the mixture onto the baking sheet. Use your hands to gently flatten into shape, making sure it's very compact. The burgers should be 4 inches in diameter and about ½ inch thick.
- Bake for 15 minutes, or until the bottom sides are slightly browned, then flip and bake for another 15-17 minutes. The burgers should be lightly browned and hot in the center. Serve tempeh burgers on a bun with your favorite toppings or as part of a grain bowl or big salad.
Notes
- Pan-fried variation:
- Don't have a food processor? Finely chop the nuts and tempeh and mash all ingredients together with a fork or potato masher.
- Store tempeh burgers in the refrigerator for up to 5 days, or freeze for up to 1 month.
- Preheat oven to 375 degrees.
- Heat an oven-proof skillet (preferably cast iron) over medium heat. Once hot add 2 tablespoons of high-heat cooking oil, such as grapeseed. Without overcrowding the pan (you may need to work in batches) cook the patties undisturbed for 4 minutes. Flip and cook for an additional 4 minutes.
- Transfer the skillet to the oven and bake for 10 to 15 minutes or until hot in the center and firm when pressed.
Nutrition Information
Show Details
Serving
1patty
Calories
270kcal
(14%)
Carbohydrates
22g
(7%)
Protein
21g
(42%)
Fat
12g
(18%)
Saturated Fat
2g
(10%)
Cholesterol
0mg
(0%)
Sodium
758mg
(32%)
Fiber
8g
(32%)
Sugar
1g
(2%)
Vitamin A
200IU
(4%)
Vitamin C
1.7mg
(2%)
Calcium
120mg
(12%)
Iron
3.8mg
(21%)
Nutrition Facts
Serving: 5burgers
Amount Per Serving
Calories 270 kcal
% Daily Value*
| Serving | 1patty | |
| Calories | 270kcal | 14% |
| Carbohydrates | 22g | 7% |
| Protein | 21g | 42% |
| Fat | 12g | 18% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 0mg | 0% |
| Sodium | 758mg | 32% |
| Fiber | 8g | 32% |
| Sugar | 1g | 2% |
| Vitamin A | 200IU | 4% |
| Vitamin C | 1.7mg | 2% |
| Calcium | 120mg | 12% |
| Iron | 3.8mg | 21% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
27 reviews
Excellent
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