High Protein Vegetarian Meals Vegan Tempeh BLT Wrap

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Serves: 2

Nutrition: 382 calories, 26 g fat (5 g saturated fat), 722 mg sodium, 20.5 g carbs, 3.7 g fiber, 4.1 g sugars, 23 g protein

Ingredients

Tempeh Marinade:

• 2 tbsp tamari ot 1/2/ tsp reduced sodium soy sauce
• 1 tbsp maple syrup agave or coconut sugar 1 tsp
• 1 tbsp balsamic vinegar or apple cider vinegar
• 1/4 tsp liquid smoke (optional)
• 8 oz of tempeh, thinly sliced into strips about 1/8th inch in thickness

Wrap:

• 2 tbsp vegan spread of choice*
• 1 medium tomato, diced
• 2 – 3 cups lettuce, spring mix, or other fresh greens of choice
• 1/2 cup carrots, shredded or chopped very small
• 1/4 cup green onion, chopped
• 1/2 an avocado, sliced (optional)
• 2 large whole grain or gluten-free wraps
• hot sauce to taste (optional)
• 1/2a lime squeeze optional

Preparation

1. Steam or water-fry the sliced tempeh for 8-10 minutes.
2. In a bowl or other large dish mix together the marinade ingredients then add in the cooked tempeh. Flip the pieces over and allow them to sit in the marinade for 15-20 minutes or up to 24 hours for more flavor.
3. Preheat oven to 400 degrees.
4. Place marinated tempeh strips onto a baking tray lined with a silpat or parchment paper and bake for 20 minutes. Flip them over halfway through cooking time for slightly more even crisping.
5. While tempeh is cooking, heat up your tortillas in a pan over medium heat on the stovetop, or for roughly 15 seconds in the microwave.
6. Add your spread of choice to the wrap in an even layer leaving about an inch of space around the perimeter. Then add the baked tempeh, with hot sauce on top if desired, along with a handful of fresh greens, shredded carrots, green onion, sliced avocado, and a squeeze of lime juice.
7. Fold in the sides of your wrap then roll it up firmly. Wrap once more in parchment paper and tie with a string for additional structure and support if needed. Slice in half with a serrated bread knife and store in the fridge until ready to eat or eat right away.

Additional Notes

For the spread, I like to use hummus, pesto sauce, or for a more traditional BLT style wrap use vegan mayo.

Or try this sundried vegan mayo recipe courtesy of brewinghappiness.com/

SUNDRIED TOMATO MAYO

• 2/3 cup vegan mayo
• 1/3 cup canned sundried tomatoes
• 1 garlic clove, minced
• 1 tablespoon nutritional yeast
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried basil