Super High Protein Tempeh Soy Burgers

If you are a vegetarian, vegan, bodybuilder or any type of health food follower, you’ve probably already heard of or even used tempeh. Regardless of whether you have heard of or used tempeh, here's an easy and traditional recipe to get you started.

What is Tempeh?

Tempeh.com has the definition: Tempeh is a fermented food made by the controlled fermentation of cooked soybeans with a Rhizopus mold (tempeh starter). The tempeh fermentation by the Rhizopus mold binds the soybeans into a compact white cake.
Yogurt and tempeh are both probiotic foods. Meaning that they both contain bacteria that are valuable to the human digestive system.

ndonesia has used tempeh as a staple source of protein for several hundred years. Always a favorite in Indonesia, it has rapidly become more popular all over the world. People looking for ways to increase their intake of soybeans and isoflavones are looking to tempeh to fulfill that role. The fermentation method is how tempeh’s unique flavor is developed. Tempeh is a tasty protein alternative with a mushroom like taste and texture. These tempeh burgers provide a huge 9 grams of fiber and 24 grams of protein.

What You Need:

2 (8 ounce) packages of tempeh, a 1 pound block or 4 tempeh burgers
Using a shallow baking dish, combine the following for marinade:

• ¼ cup reduced-sodium soy sauce or tamari
• ¼ cup pineapple juice
• 2 tablespoons sake or white wine
• 1 tablespoon fresh ginger, grated
• 2 garlic cloves, minced
• 1 pinch red pepper flakes
• ½ teaspoon white pepper

Make It:

• Cut each 8 ounce block of tempeh horizontally into 2 even square slices yielding 4 burgers.
• Place in marinade and set aside letting burgers soak for15 to 20 minutes, turning occasionally.
• Heat grill to medium-high to high temperature.
• Using vegetable oil, oil grill rack.
• Remove tempeh from marinade.
• Grill for 4 to 5 minutes.
• Flip with a spatula and continue to grill second side for 4 to 5 minutes.
• Serve immediately.

Makes 4 burgers.

Substitutions and Tips:

• Frozen tempeh burger patties may be used instead of 8 oz. blocks.
• Store tempeh in the freezer thawing out on the day you’ll be cooking with it.
• Tempeh may be thawed in the refrigerator and kept in the freezer for several months.
• Cut off any black spots on your tempeh. Black spots do not indicate spoilage. However, tempeh should have no indication of pink, yellow or blue color as this may be a sign that it has become overly fermented.

Nutritional Breakdown (per tempeh burger):

• Calories - 225 (38% from fat)
• Protein - 24 grams
• Carbohydrates - 15 grams
• Fiber - 9 grams
• Cholesterol - 0 milligrams
• Sodium - 53 milligrams.
• Total Fat - 9 grams
• Saturated Fat - 1.5 grams
• Monounsaturated Fat - 3.5 grams
• Polyunsaturated Fat - 4.5 grams