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TEMPEH PORTOBELLO MUSHROOM BURGERS

Since buying Amy Chaplin’s cookbook, I’ve been eyeing this recipe for Tempeh Portobello Mushroom Burgers. The multiple steps to this recipe made me hesitate, but I wish I tried this sooner! The flavors really make this burger. Planning ahead and marinating the tempeh overnight is totally worth it. When compared to other veggie burgers, it has more of a “meaty” profile with tempeh and portobellos as the main ingredients. Even my mushroom-hating kids gave it the thumbs up!

Tempeh is a fermented soy that originated in Indonesia. It has a hearty texture that lends itself well to burgers, kabobs and makes it a good option as a meat alternative in dishes. Tempeh is over 19% protein (50% more than hamburger). It’s high in Omega-3 fatty acids, B vitamins and contains a natural antibiotic. It also contains mycellium, an enzyme that makes tempeh more easily digestible relative to other soy products.

I’ve written about the controversial issues surrounding soy in a previous post. My recommendation is to eat soy in moderation (no more than 2x per week), stick mostly with fermented soy options (such as tempeh as well as miso and natto) and buy certified GMO-free soy products.

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TEMPEH PORTOBELLO BURGERS

Servings 8 burgers

Ingredients

Tempeh:

  • 2 8- oz packages tempeh
  • 1 cup apple cider
  • 3 garlic cloves
  • 2 Tbsp apple cider vinegar
  • 4 tsp tamari
  • 1/4 cup plus 2 Tbsp extra virgin olive oil
  • 1 tsp paprika
  • 1 tsp ground cumin

Burgers:

  • 1/3 cup about 10 sun-dried tomatoes (not oil packed)
  • 2 Tbsp extra virgin olive oil
  • 1 medium onion diced
  • 5 garlic cloves minced
  • 1/2 tsp sea salt
  • 1/2 tsp paprika
  • 1/2 tsp ground cumin
  • 7 medium portobello mushrooms cut into 1/3 inch dice
  • 1/2 cup regular rolled oats
  • 1/4 cup toasted sunflower seeds
  • 1 tsp barley or brown rice miso
  • 1 cup chopped parsley
  • 1 tsp tamari
  • freshly ground pepper

Instructions

  1. Cut tempeh into 1 x 3-inch pieces (about 14 pieces). Lay each piece flat and cut int half horizontally to make 28 thinner pieces. In large baking dish, lay pieces flat in a snug, single layer.
  2. Add apple juice, garlic vinegar, tamari, olive oil, paprika and cumin and a blender. blend until smooth. Pour marinade over tempeh, cover and set aside for an hour or up to 2 days in fridge.
  3. Preheat oven to 350 F. Bake tempeh for 45 min or until marinade is mostly absorbed and tempeh begins to brown around edges.
  4. Soak the sun-dried tomatoes in 1 cup boiling water for 30 min, drain and mince.
  5. Warm olive oil in wide skillet over medium heat. Add onions, saute for 5 minutes. Add garlic and salt and cook for another 2 min. Stir in paprika and cumin. Add 1/2 mushrooms and cook for 2 min until they begin to reduce. Add remaining mushrooms and cook for 10 more min or until all liquid has evaporated and mushrooms are cooked. Set aside.
  6. Place eats and sunflower seeds in food processor and pulse several times until coarsely ground. Transfer to large mixing bowl and add cooked mushrooms, sun dried tomatoes, miso, parsley, tamari and large pinch of black pepper. Mix well. Crumble tempeh into mushroom mixture and mix until completely combined. Taste and add more salt, if needed.
  7. Shape mixture into 8 burgers. Place on prepared baking sheet and brush top and sides with olive oil. Bake for 20 minutes. Carefully flip each burger over with spatula. Bake another 10 min. Serve with browned onions and fixings.