Grilled Tempeh Burgers Recipe

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Ingredients

Count

Nutrition

160

Calories

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Ingredients:

Serving

2 (8-oz) packages soy tempeh
3/4 cup water
3 tbsp low-sodium soy sauce
2 tsp vegetable oil
1 tsp grated peeled fresh ginger
dash of ground red pepper
1 garlic clove, minced
4 whole-grain hamburger buns
cooking spray
2 tbsp ketchup
2 tbsp 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

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	159.68 Kcal (669 kJ)
Calories from fat	53.51 Kcal
		% Daily Value*
Total Fat	5.95g	9%
Sodium	615.14mg	26%
Potassium	761.94mg	16%
Total Carbs	16.1g	5%
Sugars	2.49g	10%
Dietary Fiber	4.71g	19%
Protein	7.94g	16%
Vitamin C	23.2mg	39%
Iron	3.9mg	22%
Calcium	133.4mg	13%

Amount Per 100 g
Calories	34.71 Kcal (145 kJ)
Calories from fat	11.63 Kcal
		% Daily Value*
Total Fat	1.29g	9%
Sodium	133.7mg	26%
Potassium	165.61mg	16%
Total Carbs	3.5g	5%
Sugars	0.54g	10%
Dietary Fiber	1.02g	19%
Protein	1.73g	16%
Vitamin C	5mg	39%
Iron	0.8mg	22%
Calcium	29mg	13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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