Grilled Tempeh Burgers

Serves 4

Topped with your choice of burger fixings, grilled tempeh makes a hearty, healthy veggie burger. (Steaming it first makes it more digestible.) You can also try this tempeh stuffed into whole grain pita bread or sliced and wrapped in a tortilla with cheese, guacamole and salsa.

Ingredients

1 (8-ounce) package tempeh, halved lengthwise, then crosswise into 4 pieces
1/4 cup low-sodium tamari
2 tablespoons mirin (Japanese rice cooking wine)
1 teaspoon garlic powder
1 teaspoon onion powder
2 whole grain hamburger buns

Topping Suggestions (select any)
Grainy mustard
Canola mayonnaise
Cheese of your choice
Guacamole or avocado slices
Sliced jalapeño peppers
Red ripe tomatoes
Butter or romaine lettuce
Red onion slices
Sauerkraut
Sliced dill or sweet pickles

Method

Cut tempeh in half and steam in or over simmering water for 20 minutes. Remove from heat and transfer to a small plate. Poke small holes in tempeh with a fork on both sides and set aside.

Mix tamari, mirin, garlic powder, and onion powder in a wide, shallow dish to make a marinade. Add tempeh, turning to coat, cover, and set aside for at least 30 minutes or up to overnight.

Heat a grill over medium heat. Grill tempeh about 4 to 5 minutes on each side, or until browned with grill marks. Alternately, heat a small amount of canola oil in a skillet over medium heat and cook tempeh for 3 to 4 minutes on both sides, until browned.

Serve tempeh on buns with your choice of toppings.

Nutrition

Per serving (without suggested toppings): 200 calories (60 from fat), 7g total fat, 1.5g saturated fat, 0mg cholesterol, 810mg sodium, 21g total carbohydrate (2g dietary fiber, 5g sugar), 15g protein

http://wholefoodsmarket.com/recipes/1664