I’m mid-run, at a steady pace on a cool spring evening, droplets of sweat falling down my face. Then, it hits me – the smell of barbecue. The smokiness in the air surrounds me. If I could bottle up a smell that reminds me of summer, barbecue would be one. Now here I am craving a juicy burger while training for my upcoming half-marathon.
Summer is definitely in the air! Okay okay, it’s still pretty chilly here in Montreal and I may or may not have worn a wool scarf when I went out yesterday.
However, you can feel the essence of summer (and the barbecue) in the air, waiting to come out in full swing. Everyone is so excited for bbq season to finally be here!
Smokey, moist, juicy, burgers are a beautiful thing and trust me, I enjoy every bit of them but I definitely do not eat meat everyday. Since the new year, I have consciously been limiting my consumption of red meat, keeping it to once a week if at all. Red meat has been linked to heart disease, cancers and let’s not forget, cholesterol – it’s made headlines everywhere. Luckily, there are many meat alternatives, like tempeh! I’ve recently started cooking with tempeh, specifically Noble Bean tempeh, and have been loving its versatility (think tempeh tacos, burritos, skewers, stir frys, etc).
Noble Bean tempeh is high in protein and fiber, while being low in fat and sodium. It is made from fermented soybeans and has a firm texture and nutty flavour. For those curious about the macronutrients, a 100 gram serving of tempeh (200 calories) has 21g of protein, 3 g of fat and 10g of carbohydrates. Noble Bean’ tempeh is organic, non-GMO and gluten-free, and is made right here in Montreal (Canada represent)! For those in the Montreal area, you can enjoy various tempeh dishes at their restaurant Aux Vivres and can purchase the tempeh there or at your local IGA and Metro supermarkets.
In celebration of summer being around the corner, I decided to make tempeh burgers inspired by Noble Bean. They’re easy to make and filling, a very satisfying meal!
BBQ Tempeh Burgers (makes 8 burgers)
- 240g package of Noble Bean tempeh
- vegetable broth
- 1 tsp roasted sesame oil
- 3 tbsp tamari
- 2 tbsp dijon
- 1 clove garlic, minced
- bbq sauce (I’m using my homemade smokey maple garlic bbq sauce)
- burger buns of choice (I’m using gluten-free kamut buns)
- mixings and condiments of choice (I’m using Chosen Foods’ avocado oil mayo, grainy dijon mustard, my marinated turmeric ginger onions, lettuce and tomatoes)
- Cook the tempeh: In a pot, place the tempeh and pour in enough vegetable broth to cover it generously. Boil for 15-20 minutes until the tempeh is cooked through.
- Cut into burgers: Cut the tempeh square into 4 pieces and then fillet each piece to make 8 burgers.
- Marinade the tempeh: In a bowl, mix the roasted sesame oil, tamari, dijon and minced garlic. Add the tempeh burgers and let them marinade for 5-10 minutes.
- Grill the burgers: Grill the tempeh burgers on a bbq or grill pan for 1-2 minutes per side, glazing them with barbecue sauce on each side (The tempeh is already cooked from boiling. The grilling step is simply to glaze it in bbq sauce and get those gorgeous grill marks).
- Assemble the burgers in your bun of choice with your favorites mixings and enjoy!
Note: Any leftover cooked tempeh can stay in the fridge for up to 8 days.
What mixings will you add to your tempeh burger? Plant-based cooking can be so easy and delicious, I hope this burger proved it to you!
The Chosen Foods avocado oil mayo is my new favorite. It was the perfect condiment for these tempeh burgers!