Grilled Vegan Tempeh Sliders. The first time I tried tempeh, I was like, “Whaaaaaaat!? This is delicious! I love tempeh!” Which is generally not what you hear from everyone. I mean, it’s not everyday that you fall in love with eating fermented soy beans the first time you try them.
Tofu, on the other hand, took me a while to even begin liking it. Everyone knows about tofu – that white block of soy that you can’t stand the texture of blah blah blah… but tempeh? It’s not like that, I promise. Tempeh has a nuttier flavor and texture which I LOVE – it’s like a little crunch but also a little chewy too.
Also, tempeh is SO nutritionally dense. It’s even more nutritious than whole soybeans (edamame) because of the fermentation process, and it’s PACKED with protein.
To put it into perspective, one 4 ounce serving of tempeh contains ~21 grams of protein while one 4 ounce serving of tofu contains ~9 grams of protein and *BONUS* one 4 ounce serving of ground beef contains ~16 grams of protein – tempeh for the win!
For this recipe, we mashed up the tempeh in a food processor with sautéed vegetables to form a slider patty. We used a similar method for our Vegan Spaghetti and Meatballs and Italian Meatloaf too. However, both of those recipes use lentils so we switched it up this time by using delicious TEMPEH mmmmm….
After cooking the patty, we toasted slider buns and spread on some basil pesto and homemade tomato sauce. With a topping of caramelized onions and mushrooms, these grilled tempeh sliders make a delicious and nutritious meal. We used our stovetop grill pan for some and baked the rest but, with grilling season coming up and Memorial Day just around the corner, we can only imagine how PERFECT these would taste using an outdoor grill.
Nutritious, protein-dense, vegan tempeh sliders. Topped with caramelized onions, mushrooms, and a vegan basil pesto spread.
- 8 ounces tempeh
- 2 cups vegetable broth
- 3/4 cup red onion chopped
- 3/4 cup cremini mushrooms chopped
- 3 cloves garlic minced
- 1 tablespoon olive oil
- 1/2 cup Italian breadcrumbs
- 1/3 cup fresh parsley chopped
- 1 flax egg*
- 1/4 tsp liquid smoke
- 1/4 tsp crushed red pepper flakes
- 1/2 tsp salt + pepper each
If baking the sliders, preheat oven to 400°F/200°C (not necessary for grilling).
Slice tempeh into strips and place into a medium pot on medium-high heat. Cover with vegetable broth and let come to a boil. Once broth is boiling, reduce heat and let simmer for 10 minutes. Drain vegetable broth and set tempeh aside.
Heat olive oil in a medium-sized skillet over medium heat. Add chopped red onion, mushrooms, and minced garlic. Cook until soft, stirring frequently.
Meanwhile, make a flax egg by combining 1 tablespoon of ground flaxseed with 2.5 tablespoons water. Let sit for 5 minutes to thicken.
Then, add all ingredients to a food processor. Pulse until combined. At this point, the mixture will be very thick and you may need to transfer to a bowl and combine with a spoon.
Using both hands, take a small handful of the mixture and roll into a ball. Then, press the ball between your palms to make a small slider patty, depending on the size of the buns you're using. Ours were about 4 inches.
If Baking: place on baking sheet and bake in preheated oven for 20 minutes, flipping halfway through.
To Grill: heat your grill or stovetop grill pan on medium heat. Grill sliders for 4-5 minutes on each side.
*To make a flax egg, combine 1 tablespoon ground flaxseed with 2.5 tablespoons water in a small bowl. Mix together and let sit for 5 minutes to thicken. For more detailed instructions, go here: http://www.pastabased.com/how-to-make-a-flax-egg/