Janel's Tempeh Burger
You’d think that as a vegan, you have a multitude of choices out there when it comes to veggie burgers, right? Unfortunately, if you read the ingredient list of some veggie burgers or order one at your favorite veg-friendly restaurant, you may find that many are made with egg or cheese, which hold the patty together. And although I have found some favorite vegan veggie burgers at the grocery store, such as Dr. Praeger’s or Trader Joe’s Vegetable Masala Burger, sometimes I just want a little bit more bite in my burger. So I set out to make a veggie burger with a little more bulk that would hold up well in a whole wheat bun.
My recipe for a Tempeh Burger was inspired by a few I saw in Vegetarian Times. Using shredded tempeh in addition to cooked vegetables made for a heartier, protein-packed veggie burger.
Tempeh Veggie Burgers
Yield: 5 Burgers
Ingredients:
2 tablespoons light miso paste (found in Asian markets or the international section of your supermarket)
1 8-ounce package tempeh, grated (you can use your hands to just pick it apart into bits)
6 teaspoons canola oil, divided
1/4 cup gluten flour or vital wheat gluten – found at Whole Foods or specialty grocery store
1 tablespoon cornstarch
1 Portobello mushroom, gills and stem removed, grated
1/2 white onion, diced
1 small carrot, diced
1/4 cup fresh, canned or frozen corn kernels
1 medium red bell pepper, chopped
2 cloves garlic, minced
3 tablespoons ketchup
Directions:
Preheat oven to 350F. Coat baking sheet with cooking spray. Dilute miso in 1/4 cup water in bowl. Stir in tempeh and 3t oil. Stir in flour and cornstarch. Mound tempeh mixture on prepared baking sheet. Cover with foil, and bake 20 minutes, or until heated through.
Heat remaining oil in skillet over medium heat. Add mushroom, onion, carrot, corn, pepper and garlic. Sauté 10 minutes, or until vegetables are tender. Pulse vegetables and tempeh mixture with ketchup in food processor 6 or 7 times or until just blended (do not over blend).
Shape tempeh mixture into 5 patties. Cover with plastic wrap, and refrigerate 4 hours, or overnight, to blend flavors. Bake in 350F oven for 15 minutes.
Looking to build your burger recipe collection? Try some of my other favorite veggie burger recipes:
- Bulgur Burgers With Chickpeas
- Chickpea Broccoli Burgers
- Acorn Squash Veggie Burgers
- Tempeh Soysage Burgers
TELL US: What’s your favorite way to top a veggie burger?
Janel Ovrut, MS RD LDN, loves experimenting with vegetarian and vegan cooking. Read her food blog, Eat Well with Janel, and follow her on Twitter @DietitianJanel. Catch up on her previous posts here .
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[...] This post was mentioned on Twitter by HealthyEats.com, Nicole Nichols. Nicole Nichols said: Grilled red and yellow bell peppers! @healthyeats What are your favorite burger topper combos? http://bit.ly/9lua4f [...]
i really like it,
i like it
[...] On another note, if you’re looking for DIY veggie burger recipes, check out my Food Network’s Healthy Eats Post. [...]
[...] “Many of my clients admit they’ll use way too much sauce (teriyaki, sweet and sour, BBQ, etc.) when marinating food or making a stir fry. Typically the serving size is only 2 tablespoons, but they’ll pour on closer to 1/4 cup, which is filling an otherwise healthy dish with loads of unnecessary calories, sugar and sodium. I recommend using less sauce and adding more flavor with fresh herbs, spices, or lemon zest.” –Janel Ovrut [...]
try adding beets to these burgers. not only does it taste great but it looks pretty too!