Tempeh Veggie Burgers
User Reviews
4.4
Tempeh Veggie Burgers
Description
This Tempeh Veggie Burger recipe starts by steaming tempeh pieces to soften them. Onions and grated carrots are sautéed until tender and cooled. These cooked vegetables are combined in a food processor with steamed tempeh and a mix of nutritional yeast, oat flour, ground flaxseed, balsamic vinegar, tamari, coconut sugar, garlic powder, chili powder, and paprika. The ingredients are pulsed briefly to maintain some texture, creating a cohesive mixture.
The burger mixture chills in the refrigerator for 2 to 3 hours to firm up, making it easier to shape into patties. The patties are grilled over medium heat with a nonstick spray until browned on both sides. The final step sandwiches the patties inside buns, ready for serving with choice toppings.
This recipe offers a plant-based burger alternative with subtle umami from nutritional yeast and tamari, slight sweetness from coconut sugar, and a mild smoky warmth from spices. The use of oat flour and flaxseed binds the ingredients without overpowering flavor. The grilling method adds a browned exterior to the tender patties, suitable for a casual meal.
Ingredients
- 1 oz package tempeh Garden Veggie Lightlife
- ½ Tablespoon olive oil
- ½ cup chopped yellow onion
- ¼ cup carrot grated
- 2 Tablespoons nutritional yeast
- 2 Tablespoons oat flour
- 1 Tablespoon Flaxseed ground
- 1 Tablespoon balsamic vinegar
- 1 Tablespoon tamari
- 1 Tablespoon coconut sugar
- 1 teaspoon garlic powder
- 1 teaspoon chili powder
- ½ teaspoon paprika
- cooking spray nonstick
- Bun and toppings of your choice
Instructions
- Cut block of tempeh into 4-6 pieces and place in a pot with water and a steamer basket. Steam for about 7-10 minutes. Remove from heat and let cool.
- Heat a skillet over medium heat with ½ Tablespoon olive oil. Once oil is warm add the onion and carrots into the skillet and cook until onions are soft and translucent, about 5-7 minutes. Let cool.
- Put the cooked onion and carrot mixture into a food processor with the steamed tempeh, nutritional yeast, oat flour, flaxseed, balsamic vinegar, tamari, coconut sugar, garlic powder, chili powder and paprika.
- Pulse until everything is chopped and combined — just don’t over-process the mixture because you want the burgers to have a little texture.
- Transfer the tempeh mixture into a large bowl and let chill in the fridge for 2-3 hours.
- Once chilled, form mixture into 2-3 patties. Heat grill to medium heat. Spray grate with nonstick spray and add the patties. Cook each side until browned, about 6-7 minutes total.
- Put the burgers on a bun and serve with condiments of your choice. I used spicy mustard, onions, lettuce and ketchup.
Nutrition Information
Show DetailsNutrition Facts
Serving: 3Serving
Amount Per Serving
Calories 261 kcal
% Daily Value*
| Serving | 1burger without toppings | |
| Calories | 261kcal | 13% |
| Carbohydrates | 23g | 8% |
| Protein | 19g | 38% |
| Fat | 12g | 18% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 373mg | 16% |
| Potassium | 573mg | 12% |
| Fiber | 3g | 12% |
| Sugar | 5g | 10% |
| Vitamin A | 2144IU | 43% |
| Vitamin C | 3mg | 3% |
| Calcium | 109mg | 11% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.4
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