Recipes · Indonesian · Main Courses
Burger Tempe (Indonesian Tempeh Burger with Sambal)
One serving has 536 kcal and 28 g protein, and at least a fifth of a woman's daily need of manganese (104%), copper (79%), riboflavin (55%), phosphorus (53%), vitamin K (52%) and thiamin (42%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (282 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten, soy
Ingredients
- 100 g Tempeh
- 15 g Shallots
- 4 g Garlic
- 1 g Ground coriander
- 0.2 g White pepper
- 0.5 g Salt
- 8 g Cornflour (or tapioca starch)
- 10 g Vegetable oil
- 60 g Burger bun
- 10 g Sambal (chilli sauce)
- 8 g Kecap manis (sweet soy sauce)
- 15 g Lettuce
- 30 g Tomato
- 20 g Cucumber
Method
- Steam the tempeh for 10 minutes, which softens it and takes away any bitterness, then mash it coarsely with a fork while it is warm.
- Pound the shallots, garlic, ground coriander, white pepper and salt to a paste (bumbu) in a mortar. Mix it into the tempeh with the cornflour and knead until the mixture holds together, then shape it into a patty about 1.5 cm thick and a little wider than the bun.
- Heat the oil in a non-stick frying pan over medium heat and fry the patty for 4-5 minutes on each side, until deep golden and crisp.
- Stir the sambal and the kecap manis together. Toast the cut sides of the bun in the same pan for 1 minute.
- Build the burger: lettuce on the base, then the patty, the sambal sauce, and slices of tomato and cucumber, and the lid. Serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 536 kcal | 25% |
| Carbohydrates | 57.3 g | |
| Water | 168 mL | |
| Fiber | 3.3 g | 11% |
| Protein | 28 g | 58% |
| Tryptophan | 0.21 g | |
| Threonine | 0.84 g | |
| Isoleucine | 0.93 g | |
| Leucine | 1.5 g | |
| Lysine | 0.96 g | |
| Methionine | 0.19 g | |
| Cystine | 0.2 g | |
| Phenylalanine | 0.93 g | |
| Tyrosine | 0.69 g | |
| Valine | 0.97 g | |
| Histidine | 0.49 g | |
| Fat | 23.8 g | |
| Monounsaturated | 6.2 g | |
| Polyunsaturated | 11.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 10.2 g | |
| Saturated | 4.7 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 0.24 mg | |
| Calcium | 234 mg | 23% |
| Copper | 0.71 mg | 79% |
| Iron | 5.8 mg | 32% |
| Magnesium | 114 mg | 37% |
| Manganese | 1.9 mg | 104% |
| Phosphorus | 371 mg | 53% |
| Potassium | 736 mg | 16% |
| Selenium | 17.9 µg | 33% |
| Sodium | 850 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.46 mg | 42% |
| Riboflavin (vitamin B2) | 0.61 mg | 55% |
| Niacin (vitamin B3) | 5.7 mg | 41% |
| Pantothenic acid (vitamin B5) | 0.82 mg | 16% |
| Pyridoxine (vitamin B6) | 0.45 mg | 35% |
| Folate (vitamin B9) | 101 µg | 25% |
| Cobalamin (vitamin B12) | 0.2 µg | 8% |
| Choline | 17.3 mg | 4% |
| Vitamin A | 99.4 µg | 14% |
| Vitamin C | 12.3 mg | 16% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.7 mg | 11% |
| Vitamin K | 47.2 µg | 52% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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