4.4 from 108 votes
Tempeh Veggie Burgers
Tempeh Veggie Burgers blend steamed tempeh with sautéed onions and carrots, seasoned with nutritional yeast, oat flour, flaxseed, and spices to form textured patties. The mixture chills to firm up before being shaped and grilled, creating a savory burger option that pairs well with buns and preferred toppings.
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings:
3
Calories:
261 kcal
Course:
Lunch
Cuisine:
American
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.
Cup of Yum
Nutrition Information
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%)
Nutrition Facts
Serving: 3 Serving
Amount Per Serving
Calories 261
% 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.