If you’re craving a high-protein plant-based sandwich, look no further than these tasty tempeh wraps, embellished with quinoa, avocado, tomato, and cucumber. A hearty at-home lunch or dinner, they’re also sturdy enough to pack in a container for a portable lunch for school or work.
This recipe yields two substantial wraps. Since it’s your sandwich and salad all in one, round it out with fresh fruit for lunch, and serve with soup or a simple potato dish or potato salad for dinner.
What is tempeh? A staple soyfood that originated in Indonesia, tempeh (pronounced tem-PAY) has gained popularity in western markets, much as tofu did before it. It’s made of cooked and fermented soybeans.
Unlike tofu, which is bland and soft, tempeh has a chewier texture and a unique, slightly fermented flavor and chewy texture. For some it’s an acquired taste; for others, it’s love at first bite! If you’re a tempeh fan, you’ll love our Guide to Tempeh—Tips, Ideas, & Recipes.
Tempeh is a complete, high-quality protein, containing the full range of essential amino acids. A 3-ounce serving contains 16 grams of protein. See more about its impressive nutritional profile.
Tempeh varieties: Tempeh combining soy with other grains are now just as commonly available as the soy-only version. Soy & brown rice, soy & barley, soy & wheat, and even soy & quinoa are available, though their flavors and textures aren’t drastically different.
- 8-ounce package tempeh, any variety
- 1 1/2 tablespoons olive oil
- 1 1/2 tablespoons soy sauce or tamari
- Two 10-inch good-quality wraps
- Vegan mayonnaise, as needed
- 4 to 6 lettuce leaves
- 2/3 cup cooked quinoa
- 1/2 medium avocado, peeled and thinly sliced or finely diced
- 1 small tomato, thinly sliced or finely diced
- 1/2 cup finely diced cucumber
- Cut the block of tempeh in half crosswise. Cut each half block in half again, and continue until you have 16 thin slices.
- Heat the oil and soy sauce in a wide skillet. Shake gently to distribute around the skillet evenly. When hot, arrange the tempeh slices in the skillet in a single layer (if you have a smaller skillet, cook the tempeh strips in batches).
- Cook over medium heat for 4 to 5 minutes, or until the underside is starting to brown, then turn the slices over. Continue to cook until the second side starts to brown as well. Remove from the heat.
- Lay one wrap on a large plate or cutting board. Spread to almost the edges with vegan mayo.
- Arrange half of the lettuce leaves down the center of the wrap. Follow with half of the tempeh strips in two overlapping rows. Sprinkle half of the quinoa over the tempeh, followed by half of the avocado, tomato, and cucumber.
- Tuck about an inch or so of two sides of the wraps over the rows of ingredients, then, starting on one end, roll up tightly, making sure the sides stay tucked in. Repeat with the second wrap.
- Cut the wraps in half with a sharp knife and serve, or pack in a crush-proof container to take to school or office for lunch.
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