Low-carb vegan tempeh burger with portobello bun
- 1 lb 450 g tempeh
- ½ cup 120 ml vegetable stock
- 2 tbsp 2 tbsp tamari soy sauce
- 2 tbsp 2 tbsp balsamic vinegar
- 1 tsp 1 tsp onion powder
- ½ tsp ½ tsp garlic powder
- 1 tbsp 1 tbsp dried thyme
- 4 tbsp 4 tbsp olive oil, divided
- 4 4 whole portobello mushroomwhole portobello mushrooms
- 4 4 leaves
- 2 (8 oz.) 2 (230 g) tomato, slicedtomatoes, sliced
- Cut the tempeh into ½ inch (1.2 cm) slices horizontally. Place slices in a shallow dish.
- Combine vegetable stock, balsamic vinegar, soy sauce, onion powder, garlic powder, thyme and half of the olive oil and pour over the tempeh slices. Marinate for 1 hour. Heat the remaining olive oil in a large frying pan on medium heat and fry the slices of tempeh until they are crispy and golden on both sides.
- Pour the marinade over the tempeh and cook gently over medium heat until the marinade has mostly absorbed (approx. 15 minutes)
- Meanwhile, clean and dry the mushrooms and remove their stems. Brush mushrooms with olive oil and season with salt and pepper. Grill mushrooms under the broiler, until soft and tender, about 5 minutes each side.
- Serve with fresh lettuce and tomato, between the grilled portobello mushrooms.
Vegan serving suggestions
This juicy vegan burger goes perfectly with all kinds of low-carb veggies and dressings.
It is so juicy it will be messy, so have napkins handy. Or eat with a knife and fork.
What is tempeh?
Tempeh is made from fermented soybeans. The fermentation process and its retention of the whole bean give it a higher content of protein, dietary fiber, and vitamins 1.
Products made from soy, like tofu and tempeh, can provide a good source of protein for vegetarians and vegans who follow a low-carb diet.
While there have been some concern about negative health effects of soy based on studies in test tubes and animals, it's hard to find human studies showing anything but positive effects. A possible exception may be for people with thyroid issues, who may want to make sure to get enough iodine when consuming soy regularly (good vegan sources of iodine include iodized salt or seaweed). Full DD food policy on soy
For people who want to avoid animal products, the benefits of soy seem to greatly outweigh any potential risks.