Barbecue tempeh burgers are saucy, filling, and packed with nutrition

“If you can’t explain it simply, you don’t understand it well enough,” Albert Einstein is said to have quipped. Gena Hamshaw, a registered dietitian with a master’s degree in nutrition, seems to have run with that idea in her new cookbook, where she wisely distills the complexities of nutritional science to a formula for plant-based eating so elemental it’s simple enough to be the title: A Grain, a Green, a Bean.

This nourishing trio makes for countless balanced, affordable, and satisfying meals, and the book contains more than 80 creative combinations. One is these tempeh burgers, which jumped out at me because I don’t have much experience cooking the blocks of fermented soybeans and I have been wanting to explore it. Plus, my burger-loving husband has been cutting back on red meat (doctor’s orders), and I thought he’d welcome the option.

Hamshaw steams the tempeh first which, she explains, helps reduce some of its natural bitterness and allows it to better absorb marinades and sauces. In this recipe, after cutting the tempeh into slabs and steaming it until tender, it’s marinated in a savory-sweet barbecue sauce, made easily by whisking together several pantry staples. The longer the tempeh sits in the marinade, the more deeply flavorful it becomes, so if you can, get it going the night before. (However, if you’re in a rush, a 1-hour marinade turns out tasty, too.) The sauce-soaked tempeh is then baked until it’s deep brown and its edges are nicely burnished. That’s the bean part of the triad.

The green is a crisp slaw of shredded cabbage and carrots in a mayonnaise-based dressing seasoned with Dijon mustard, apple cider vinegar, and onion powder. (Use vegan mayonnaise to keep the recipe vegan.) This recipe makes enough slaw to pile on top of the tempeh burger as well as to serve on the side.

My husband and I both relished every bite of the saucy, slaw-topped burgers, and especially enjoyed the hearty, whole-soybean texture of the tempeh. The dish is rich with complex flavors and supplies a wealth of nutrition that could be explained in the most head-spinning terms. But at the end of the day, it’s simply a variation of a tried-and-true formula — a grain, a green and a bean — one that turned out so satisfying, that my husband requested I make it again for Father’s Day.

4 servings (makes 4 burgers)

Active time: 20 mins; Total time: 40 mins, plus at least 4 hours to marinate

These burgers, piled with saucy slabs of barbecued tempeh and crisp coleslaw, are a fun, flavorful vegan option. The slaw provides a delightful cooling contrast against smoky protein for a main course that is sure to satisfy.

Make ahead: The tempeh needs to marinate for at least 4 hours and up to 18 hours before baking. If you’re in a rush, you could marinate for 1 hour at room temperature while you prepare the remaining ingredients, but at least 4 hours of marinating will make for a much more flavorful patty.

Storage: Refrigerate the cooked tempeh slices for up to 5 days, or freeze for up to 6 weeks. Refrigerate the slaw for up to 3 days.

Ingredients

For the tempeh

1 (8-ounce) block tempeh

1/4 cup tomato paste

2 tablespoons water

2 tablespoons reduced-sodium soy sauce

2 tablespoons neutral oil, such as avocado or canola

2 tablespoons maple syrup

1 tablespoon apple cider vinegar

1 tablespoon unsulfured molasses (do not use blackstrap)

1 teaspoon smoked paprika

1/2 teaspoon chili powder

For the slaw

3 cups lightly packed shredded green cabbage

3 cups lightly packed shredded red cabbage

1 cup lightly packed shredded carrots (2 medium)

1/2 cup mayonnaise (regular or vegan)

1 1/2 tablespoons apple cider vinegar

1 tablespoon neutral oil, such as avocado or canola

1 tablespoon Dijon mustard

1/2 teaspoon onion powder

Fine salt

4 hamburger buns, preferably whole-grain, toasted, if desired

Steps

Make the tempeh: Fill a medium (4-quart) pot with a few inches of water, then place a steamer basket inside it. Set the pot over high heat and bring to a boil. Cut the tempeh in half across the equator. Cut each of those pieces in half lengthwise, then widthwise, so you have 8 planks in total. Cover the pot and steam the tempeh for 10 minutes. (It’s OK if the pieces overlap a bit.) Transfer to a rectangular storage container with a lid.

While the tempeh is steaming, in a small bowl, whisk together the tomato paste, water, soy sauce, oil, maple syrup, vinegar, molasses, paprika, and chili powder. You should get a generous 3/4 cup. Pour the sauce over the tempeh, and turn the pieces over so they are coated on all sides. Cover and refrigerate for at least 4 hours and up to 18 hours.

When ready to bake, position a rack in the middle of the oven and preheat to 375 degrees. Line a large sheet pan with parchment paper.

Remove the tempeh pieces from the marinade and arrange them on the prepared sheet pan. Bake for 10 minutes, then flip the slices over and continue baking for another 10 minutes, or until the tempeh darkens and starts browning at the edges.

Make the slaw: While the tempeh is baking, in a large bowl, combine the cabbages and carrots. In a small bowl or liquid measuring cup, whisk together the mayonnaise, vinegar, oil, mustard, and onion powder. Pour the dressing over the cabbage mixture and gently toss to combine. Taste, and season with salt, if desired.

Arrange 2 slices of the tempeh on each of the bun bottoms, trimming the tempeh to fit the bun as needed. Top each with a small heap of the slaw and finish with the bun tops. Serve right away, with the remaining slaw on the side.

Substitutions: Gluten-free? Use gluten-free tamari and hamburger buns.

Maple syrup >> honey or agave. Apple cider vinegar >> white wine vinegar or unseasoned rice vinegar. Cabbages and carrots >> use 7 cups (14 ounces) bagged coleslaw mix or broccoli slaw mix. Dijon mustard >> other kinds of mustard. Tempeh >> extra-firm tofu, or boneless, skinless chicken breasts or thighs.

Nutrition per serving (1 burger with 2 tempeh slices and 1 1/3 cups slaw): 577 calories, 54g carbohydrates, 12mg cholesterol, 33g fat, 14g fiber, 19g protein, 4g saturated fat, 790mg sodium, 15g sugar

This analysis is an estimate based on available ingredients and this preparation. It should not substitute for a dietitian’s or nutritionist’s advice.

Adapted from “A Grain, a Green, a Bean” by Gena Hamshaw (Ten Speed Press, 2025).

Ellie Krieger is a registered dietitian nutritionist and cookbook author who hosts public television’s “Ellie’s Real Good Food.” Learn more at www.elliekrieger.com.