BBQ Tempeh Wrap
Looking for a satisfying vegan lunch that's smoky, protein-rich and full of flavour? This BBQ tempeh wrap has it all! Tender tempeh and seitan coated in a tangy barbecue sauce, with crunchy vegetables, all carefully rolled up for a quick, perfect meal.
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The ingredients
4 servings
- 1 220 g block tempeh, grated or cut into small cubes
- 1/2 355 mL bottle of FitCook BBQ Sauce
- 1/4 cup water
- 4 tbsp garlic sauce
- 1 small cucumber, cut into strips
- 1 red bell pepper, sliced
- 1/4 small onion, sliced into rounds
- 1 cup spinach
- 1/4 cup fresh parsley, chopped
- 4 medium whole wheat tortillas (or BFree protein tortilla if gluten-free)
The method
- In a large skillet, add the tempeh, BBQ sauce and water. Cook over medium heat for about 5 minutes, stirring occasionally, until everything is heated through and well coated.
- Lay a tortilla flat and spread 1 tbsp of garlic sauce over it. Add about 1/2 cup of the cooked tempeh mixture, 2 to 3 slices of cucumber, bell pepper and onion, 1/4 cup spinach, and a pinch of fresh parsley. Roll tightly to close the wrap.
- Repeat with the remaining tortillas. Serve immediately or wrap and refrigerate for later.
Storage tips
Keeps in the fridge for up to 3 days.
Nutrition facts
Per serving, for reference only.
- 340Calories
- 20 gFat
- 17 gCarbs
- 8 gFibre
- 24 gProtein
Tempeh is an excellent source of plant-based protein, containing all nine essential amino acids, making it an ideal food for vegetarians and vegans.
Tempeh contains isoflavones, plant compounds that may have antioxidant properties and support hormonal balance.
