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Grilled Tempeh Burgers

Yield 4 servings
Tempeh comes in different varieties, such as five-grain, three-grain, and soy-rice. We like these burgers made with soy tempeh. Chill the tempeh well before slicing so it will be less apt to crumble.

Ingredients

  • 2 (8-ounce) packages soy tempeh
  • 3/4 cup water
  • 3 tablespoons low-sodium soy sauce
  • 2 teaspoons vegetable oil
  • 1 teaspoon grated peeled fresh ginger
  • Dash of ground red pepper
  • 1 garlic clove, minced
  • 4 whole-grain hamburger buns
  • Cooking spray
  • 2 tablespoons ketchup
  • 2 tablespoons spicy brown mustard
  • 4 leaf lettuce leaves
  • 4 (1/4-inch thick) slices tomato
  • 4 (1/8-inch thick) slices Vidalia or other sweet onion

Nutrition Information

  • calories 355
  • caloriesfromfat 28 %
  • fat 11.1 g
  • satfat 3 g
  • monofat 3.3 g
  • polyfat 4 g
  • protein 29.9 g
  • carbohydrate 35.8 g
  • fiber 10.5 g
  • cholesterol 0.0 mg
  • iron 5.7 mg
  • sodium 820 mg
  • calcium 236 mg

How to Make It

  1. Split tempeh in half horizontally with a sharp knife; cut each piece in half crosswise. Place tempeh in a heavy-duty zip-top plastic bag. Combine water and next 5 ingredients (water through garlic) in a small saucepan; bring to a boil. Pour over tempeh; seal bag. Marinate in refrigerator 3 hours to overnight.

  2. Prepare grill.

  3. Place buns, cut sides down, on grill rack; grill 1 minute or until toasted.

  4. Remove tempeh from marinade, reserving marinade. Place tempeh on grill rack coated with cooking spray; grill 2 minutes on each side or until lightly browned, basting frequently with reserved marinade. Spread 1 1/2 teaspoons ketchup and 1 1/2 teaspoons mustard evenly over each bun top. Place 1 lettuce leaf on bottom half of each bun; top with 2 tempeh pieces, 1 tomato slice, 1 onion slice, and top half of bun.