Quinoa-Tempeh Veggie Wraps

Quinoa-Tempeh Veggie Wraps -- Epicurean VeganWho doesn’t love a good veggie wrap? These take very little time to prepare, so lunch or dinner will be ready in minutes. Not only is this a fast and tasty meal, but both quinoa and tempeh provide lots of protein, iron and fiber, not to mention some vitamin B2 and manganese, an antioxidant. These are downright delicious topped with veggies and vegan Thousand Island dressing from Follow Your Heart (which is gluten-free, non GMO and has no cholesterol). Great to wrap and go when you’re on the road, too.
20140720_182001INGREDIENTS:
2 8oz pkgs tempeh, cut into bite-sized cubes
1 small onion, chopped
1 C quinoa
1-1/2 C veggie broth
2 cloves garlic, minced
1 Tbs olive oil
Tamari
1 Tbs vegan Worcestershire sauce
1/3 C pepitas
1-1/2 C cherry tomatoes, halved
2 avocados, peeled, pitted and diced
2 C lettuce, chopped
Vegan dressing of your choice
6 Flour tortillas, warmed

DIRECTIONS:
Start the quinoa, as it will take about 20 minutes. In a medium sauce pan, combine the broth and quinoa. Bring to a boil, then reduce heat to low, cover and let cook about 17-22 minutes, until the water is absorbed. Meanwhile, in a large skillet, heat the olive oil and add the garlic. Saute over medium heat for a minute, then add the onions. Cook the onions for about 5 minutes, or until they begin to soften. Add the tempeh and cook 10 minutes, stirring often until most of the tempeh begins to brown. I then drizzled tamari all over the tempeh and onions, using just enough to coat them, perhaps around a 1/4 cup. Add the Worcestershire sauce too. Coat the mixture thoroughly and reduce heat to medium-low. Stir in the pepitas.
20140720_183013

To assemble the wrap, start with quinoa, pile on some of the tempeh-onion mixture, then top with lettuce, tomato, avocado and dressing. Wrap up and enjoy!

Quinoa-Tempeh Veggie Wraps
 
Prep time
Cook time
Total time
 
Author:
Serves: 6
Ingredients
  • 2 8oz pkgs tempeh, cut into bite-sized cubes
  • 1 small onion, chopped
  • 1 C quinoa
  • 1-1/2 C veggie broth
  • 2 cloves garlic, minced
  • 1 Tbs olive oil
  • Tamari
  • 1 Tbs vegan Worcestershire sauce
  • ⅓ C pepitas
  • 1-1/2 C cherry tomatoes, halved
  • 2 avocados, peeled, pitted and diced
  • 2 C lettuce, chopped
  • Vegan dressing of your choice
  • 6 Flour tortillas, warmed
Directions
  1. Start the quinoa, as it will take about 20 minutes. In a medium sauce pan, combine the broth and quinoa. Bring to a boil, then reduce heat to low, cover and let cook about 17-22 minutes, until the water is absorbed.
  2. Meanwhile, in a large skillet, heat the olive oil and add the garlic. Saute over medium heat for a minute, then add the onions. Cook the onions for about 5 minutes, or until they begin to soften.
  3. Add the tempeh and cook 10 minutes, stirring often until most of the tempeh begins to brown.
  4. I then drizzled tamari all over the tempeh and onions, using just enough to coat them, perhaps around a ¼ cup. Add the Worcestershire sauce too. Coat the mixture thoroughly and reduce heat to medium-low.
  5. Stir in the pepitas.
  6. To assemble the wrap, start with quinoa, pile on some of the tempeh-onion mixture, then top with lettuce, tomato, avocado and dressing. Wrap up and enjoy!

 

Comments

    • says

      Thank you! It was time for an update :-) I don’t cook with tempeh all that much, but every time I do, I ask myself why I don’t cook with tempeh more often?! I also recommend marinating the tempeh for a little bit too–if you have the extra time.

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