Originally from Indonesia, tempeh is made from fermented soya beans, and is a nutrient-dense vegan ingredient.
Although a little higher in calories, tempeh is less processed than tofu, and it's healthier in general because it contains more protein and fiber than tofu.
Tempeh is rich in prebiotics which is the type of fibre that ‘feeds’ the beneficial bacteria, and has been shown to have an anti-inflammatory effect, and may help with cognition, as well as supporting digestive health.
These Asian-inspired tempeh burgers impress with a rich flavour and texture. Made gluten free with sweet and savoury teriyaki sauce, topped with home-made pickles & sauces, accompanied by both traditional and sweet potato fries, they are a delicious treat full of high-quality protein and nutrients.
INGREDIENTS ------------------
makes 5 - 6 medium size burgers
300 g tempeh
120 g rolled oats
170 g cooked or canned black beans, rinsed & dried
150 ml home-made Teriyaki Sauce or store bought
1 tsp nutritional yeast
1 large or 2 small shallots
2 garlic cloves, minced
50 g chestnut flour [or chickpea flour]
1/4 tsp smoked paprika [optional]
2 - 3 tablespoons high heat oil of choice [e.g. grapeseed oil]
METHOD ------------------
Preheat oven to 160°C. Spread beans evenly onto a lined baking sheet and bake for 10 minutes until slightly dried. Set aside and allow it to cool. Tip: drying the beans will prevent the burgers from becoming mushy.
Break the tempeh into a few chunks and steam the tempeh for 10 minutes. Remove it from the heat and allow it to cool.
Place the oats into a food processor and blitz them to a fine powder.
Crumble the tempeh into the food processor, then add the teriyaki sauce, beans, nutritional yeast, shallots, garlic and paprika [if using].
Pulse the food processor until the ingredients are finely chopped and well mixed.
Shape the mixture into 5 - 6 patties [depending on a size you want].
Add small amount of cooking oil to a large pan and place it over medium heat.
Cook the patties in batches, adding as many as will fit in the pan without crowding. Cook them for about 10 minutes flipping regularly, until lightly browned.
Remove the patties from the pan, stuff into [gf] buns and top with accompaniments of choice. Serve & enjoy.
gluten free buns made from Grano bread mix
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