BBQ Tempeh & Seitan Wrap
Posted by Martina Grace | SANDWICHES & WRAPS
Looking for a satisfying plant-based lunch that’s smoky, high in protein, and packed with flavor? This BBQ Tempeh & Seitan Wrap has it all — tender tempeh and seitan coated in tangy barbecue sauce and crisp veggies, all wrapped up for the perfect quick meal.
🍽 Servings: 4 🕓 Prep Time: 5 mins 🕓 Cook Time: 5 mins
INGREDIENTS
◦ 200g of seitan (I used Gusta chickenless strips)
◦ 1 bloc of 220g of tempeh, grated or cut into small cubes
◦ 1 bottle 355 mL of FitCook Babercue Sauce
◦ 1/4 cup water
◦ 4 tbsp garlic aioli
◦ 1 small cucumber, thinly sliced lengthwise
◦ 1 red bell pepper, sliced
◦ 1/4 small onion, cut into thin rings
◦ 1 cup spinach (or any leafy greens of choice)
◦ 1/4 cup fresh parsley, chopped
◦ 4 medium-sized whole wheat tortilla
INSTRUCTIONS
1. In a large pan, add the seitan, tempeh, barbecue sauce, and water. Cook over medium heat for about 5 minutes, stirring occasionally until heated through and well coated.
2. Lay a tortilla flat and spread 1 tablespoon of garlic aioli over it. Add about ½ cup of the cooked seitan and tempeh mixture, 2–3 slices each of cucumber, bell pepper, and onion, ¼ cup of spinach, and a pinch of fresh parsley. Roll the wrap tightly to close.
3. Repeat with the remaining tortillas. Serve immediately, or wrap and refrigerate for later.
Refrigerate up to 3 days.
🌱 Enjoy every bite,
Martina.
NUTRITION FACTS
✦ Per serving: 30g of protein & 7g of fiber.
✦ Tempeh is an excellent plant-based protein source, containing all nine essential amino acids, making it ideal for vegetarians and vegans.
✦ Tempeh contains isoflavones, which are plant compounds that may have antioxidant properties and support hormone balance.
