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Tempeh Veggie Burgers
A delicious veggie burger that's made with tempeh and holds together so well you can cook it on the grill! Added bonus, it’s packed with plant-based protein.
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 3
Calories: 261 kcal
Course:
Lunch
Cuisine:
American
Ingredients
- 1 8 oz package Garden Veggie Lightlife tempeh
- ½ Tablespoon olive oil
- ½ cup chopped yellow onion
- ¼ cup grated carrots
- 2 Tablespoons nutritional yeast
- 2 Tablespoons oat flour
- 1 Tablespoon ground flaxseed
- 1 Tablespoon balsamic vinegar
- 1 Tablespoon tamari
- 1 Tablespoon coconut sugar
- 1 teaspoon garlic powder
- 1 teaspoon chili powder
- ½ teaspoon paprika
- nonstick cooking spray
- Buns 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
Monounsaturated Fat
4g
Sodium
373mg
(16%)
Potassium
573mg
(16%)
Fiber
3g
(12%)
Sugar
5g
(10%)
Vitamin A
2144IU
(43%)
Vitamin C
3mg
(3%)
Calcium
109mg
(11%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 3Serving
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.