Grilled Tempeh Burgers

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.


4 servings

Recipe from

Cooking Light

Nutritional 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


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


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.

Prepare grill.

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

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.

June 2003
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